4-Minute Butt Lift Workout

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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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6 Comments on "4-Minute Butt Lift Workout"

  1. Peggy  March 26, 2012

    Hi. How much weight for dumbells? Thanks

    • skinnyms  March 31, 2012

      Just now seeing your message. That depends on your fitness level. Try 10 lbs and adjust accordingly.

  2. Laura  March 16, 2016

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

    • SkinnyMs.  March 17, 2016

      Thanks for letting us know, Laura. We will update the video shortly.

  3. Silvia  April 1, 2016

    Hi, tried viewing your video and it won’t let me see it:(


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