5 Moves to Get a Bubble Butt

Quick butt workout for busy women.

5 Moves to Get a Bubble Butt

Quick workouts lasting 4 to 10 minutes can be just as effective as longer routines. The key is to perform the prescribed exercises using correct form, taking recommended rest periods, and completing the workout three times per week. The 5 Moves to Get a Bubble Butt workout is designed to lift, round, and build the gluteal muscles.

TIP: As you perform the following exercises, keep your focus on the butt muscles by keeping them tight throughout the move. Also, a great way to way to lift the butt is by doing small pulses throughout the day. For example, squeeze and release your butt muscles as often as possible. It’s easy to perform this effective lift when in the shower or preparing dinner.

5 Moves to Get a Bubble Butt

single leg glute bridge

What you need: yoga mat or soft surface; chair or desk for stability; interval timer

What to do: Perform the routine below for the designated amount of time and circuit for your fitness level. 

Beginner Workout: Complete the circuit once, three times weekly, and gradually increase until you are able to complete two circuits at one time. Perform each exercise for 30 seconds, rest for 15 seconds, and then move on to the next move.

Intermediate to Advanced Workout: Complete two circuits, three times weekly. Perform each exercise for 1 minute and rest 30 seconds after each circuit.

Exercises

1. Single Leg Bridge (each leg: perform 30 seconds for beginners and 1 minute for
intermediate to advanced)

2. Alternating Side Lunge
3. Body Squats
4. Squat with Alternating Side Leg Raise
5. Squat Jump

Instructional Videos

Single Leg Bridge

Alternating Side Lunge

Body Squats

Squat with Side Leg Raise

Squat Jump

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Trainer Clifford

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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14 Comments

  1. I have an ok butt already but I have a tire ring and back fat so do these also work for that area? But these sound great, thanks !

  2. Are there any exercises I can do with a barbell and/or barbell weights to target the bottom part of my butt? The top half is shaping up/ growing awesome (with weights), but the bottom half is struggling to put it nicely. Need the nice bubble look at the bottom to go along with the top without my quads getting huge. PLEASE HELP!!!!!

    1. Hi Sarah! That’s awesome! Keep up the good work. 🙂
      Barbell deadlifts, barbell hip thrusts and barbell walking lunges are three excellent exercises to target the entire glute muscle, including the “underbutt.” Barbell back squats are also highly recommended for shaping the booty.
      You may want to check out this long & lean lower body challenge, as step-ups are another solid exercise for the bottom!
      Hope that helps! Good luck!

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