Beginner’s Butt Blasting Workout

Tone and define your backside in a way you never thought possible.

get in shape training program butt workout

Beginner butt workout routines can be hard to find. Usually, they’re either too advanced, place more emphasis on the legs than they do the glutes, or both. Utilizing exercises that isolate the butt muscles will place the focus back on your backside and help to shape your booty in ways you never thought possible! This Beginner’s Butt Blasting Workout combines 5 booty-shaping exercises to lift, round, and define your butt in as little as 10 minutes!

Of course it’s important to point out that cardio is a crucial part of any weight loss and toning routine! In order to maximize fat loss and reveal your newly built muscle, be sure to perform a cardiovascular routine a minimum of 3 times per week in addition to this butt workout. Some of our favorite beginner cardio routines include:

Beginner’s Butt Blasting Workout

Equipment Needed: a Yoga mat or towel / a dumbbell or kettle bell (5+ lbs.)

What to Do: Complete 15 repetitions of each exercise, one immediately after the other. Complete two rounds. Rest for 60 seconds in-between rounds. See videos below for demonstrations to ensure correct form.

Note: The Goblet Squat in the video uses a dumbbell or kettle bell, but for this routine you can choose to use only body weight.


1. Body Weight Squat
2. Side lying leg lift –15 reps each side
3. Bridge
4. Donkey Kicks – 15 reps each side
5. Goblet Squat

Instructional Videos

Body Weight Squat

Side lying Leg Lift


Donkey Kicks

Goblet Squat

Once you have completed this butt workout for beginners, you may be interested in trying one of these more advanced booty-sculpting routines:

Don’t forget to follow us on Pinterest for more fat-melting, butt-shaping routines, as well as hundreds of healthy & delicious recipes that will help you reach your goals faster!

This post may include affiliate links.


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. Two videos in day 3 are “not available” – really enjoying the work outs so far. Thank you!!

    1. Erica, All the videos have been replaced and one exercise changed. I think you’ll like these much better. 🙂

  2. Great article! This may not be the right place to ask this, but I can’t tell where else to go, so sorry if this is wrong!

    I’m greatful to have a big butt naturally, but it’s anything but firm. What can I do to firm but not build my glutes or thighs?


    1. This is a great place to ask! We all hold excess fat in different areas (belly, thighs, butt, etc..) so when a part of our body isn’t as firm as we’d like it to be, we can do two things.

      First, we can work on shedding some excess fat through proper diet and cardiovascular exercise. Often times, simply shedding fat will be enough to make the body part feel firmer. Now, a common misconception is that you can target a specific area to lose weight. This is what we refer to as “spot reduction” and it is a myth. Unfortunately we can’t choose where we shed fat from. This brings us to the second way to firm up, which is weight lifting.

      It’s important to understand that building muscle takes time. Weight lifting will firm your glutes and thighs without making you look bulky. You would have to follow an extremely intense weight training routine to pack on muscle. My recommendation is that you perform exercises like squats, walking lunges, single-leg dead lifts, traditional dead lifts and glute bridges with moderately heavy weight. Perform 8-12 repetitions, for 3-5 sets of each exercise. This will be enough to firm your muscles, without adding any extra inches 🙂

      Here’s a good workout to try :

  3. Hi, apart from holding the weight, I’m not understanding the difference between the body weight squat and goblet squat. Can you help me understand the difference please?

    1. Hey Ris!
      Great question! The body weight squat and Goblet squat are very similar. The difference is in your stance. A body weight squat is narrower (about hip-width) with your toes pointing straight-ahead. A goblet squat (aside from holding the extra weight) requires a slightly wider than hip-width stance, usually with your toes pointing outward just a tad. This will target your hips, glutes, and hamstrings from a slightly different angle! Hope this clears things up 🙂

  4. In other examples of goblet squat form they show the squat going lower so your calfs and hamstrings touch. Which way is correct?

    1. Hey Katie, Since this is a beginner’s workout, you will decide how low to go. If you’re able to comfortably go lower than parallel, then go for. It’s going to depend on the individual.

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