Beginner’s Butt Blasting Workout

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Beginner butt workout routines can be hard to find. They’re either too advanced or don’t target the right areas. Butt shaping exercises will help tone and define your backside in a way you never thought possible. This workout will lift, round, and define your butt in record time.

Cardio is an important part of any weight loss and toning routine, so to maximize fat burning, perform cardiovascular routines 3-4 times per week!

Equipment Needed: Yoga type mat; light weight dumbbell or kettlebell

What to Do: Complete 15 repetitions of each exercise. Perform each exercise one after the other. Complete two rounds. See videos below for demonstrations to ensure correct form.

Note: The Goblet Squat in the video uses a dumbbell or kettlebell, but for this routine we will use only bodyweight.


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

Body Weight Squat

Side lying Leg Lift


Donkey Kicks

Goblet Squat

Need some more workouts to get started with your routine? Check out some of our other intro routines:

Beginner’s Total Body Fat Blasting Routine
Shape Those Legs Workout for Absolute Beginners
Before Your Shower – Mini Morning Workout

8 Comments on "Beginner’s Butt Blasting Workout"

  1. Erica  June 8, 2017

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

    • Gale Compton  June 9, 2017

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

  2. SDW  August 16, 2018

    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?


    • Erin Milller  August 16, 2018

      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. Ris  October 17, 2018

    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?

    • Erin Milller  October 17, 2018

      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. Katie  February 9, 2019

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

    • Gale Compton  February 12, 2019

      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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