4-Minute Butt Lift Workout

Did someone say fast and FREE butt lift?!

What if I told you that you could lift, round, and tighten all of your gluteal muscles, in just a few minutes a day? This 4-Minute Butt Lift will kick your booty into shape…literally. Routines like this completely remove the need for an expensive gym membership or costly, high-risk surgery.

You can complete this workout before your morning shower, during your lunch break, while dinner is cooking, or any time in-between! For optimal results, it’s recommended that you perform this (or other glute workouts) 3-4 times, weekly. Consider trying one or all of these butt-shaping routines, in conjunction with this workout:

Earning a tighter booty requires consistency and dedication to diet, as well as exercise. Check out these 6 Key Tips for Healthier Eating and Better Nutrition. Sticking to a clean-eating plan will allow you to reach your goals, faster!

The 4-Minute Butt Lift

Equipment Needed: A set of dumbbells of medium weight (8-12 lbs) / an interval timer.

What To Do: Watch the video demonstration of each exercise below, before beginning your workout. Perform each exercise for 20 seconds and then rest for 10 seconds. Repeat this workout for 2 complete circuits.


  1. Dumbbell Squats
  2. Stiff Legged Deadlifts
  3. Alternating Side Lunge
  4. Sumo Squat

Instructional Videos

Dumbbell Squats

Stiff Legged Deadlifts

Alternating Side Lunge

Sumo Squat

Tightening and lifting your booty will improve your appearance, and boost your confidence, regardless of what you’re wearing. Whether you’re rocking a bikini, cut-offs, yoga pants, or skinny jeans, you’re results will be noticed!

Give this routine a shot and let us know what you think in the comment section!

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D'Juan Woods

D’Juan Woods, is a graduate of Oklahoma State University where he played wide receiver. D’Juan went on to play in the NFL for the Jacksonville Jaguars and the Super Bowl winning team, the New Orleans Saints. Unfortunately, D’Juan’s NFL career was cut short due to a spinal cord injury that nearly left him paralyzed. Upon his recovery, D’Juan brought his sports knowledge to the realm of personal training. In 2017 & 2018 he was named as a Master Trainer for the Nike Training Club. D’Juan recently won the Equinox Fitness “Prodigy” Talent Search.

D’Juan designs training programs that are very distinct in the fitness world and have delivered amazing results! His programs are based on a willingness to move forward and improve ones body. D’Juan offers comprehensive personal training programs that will improve your physical condition in a matter of weeks. Let's go!

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  1. I know this post is old…but the video doesn’t work. When you click on it …it says the video is private. :/

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