How to Transform Your Butt

Strengthen the muscle!

The butt is a muscle that can be trained just like any other. If you want to transform your butt, you need to work on making it stronger and more powerful. This will tone, grow, and shape your backside!

This workout uses some of the most effective lower body moves to target the glutes. Transform your butt by incorporating this workout into your routine 2-3 times per week. You can do it before or after weight lifting, yoga, or fitness classes. Additionally, you don’t need any fancy equipment so you can do this workout anywhere, any time.

What You’ll Need: a gym timer (free apps are available for download), and a mat or towel to lay on the floor.

What to Do: Set your timer for 45 seconds of exercise and 15 seconds of rest. Complete all exercises in order. Rest for 60-90 seconds and repeat. Do this workout 2-3 times per week.

Beginner: 2 rounds
Intermediate: 3 rounds
Advanced: 4 rounds

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

1. Skaters
2. Walking Lunges
3. Fire Hydrant with Kick (right side)
4. Fire Hydrant with Kick (left side)
5. Squat Jump
6. Sumo Squat
7. Single-Leg Glute Bridge (right side)
8. Single-Leg Glute Bridge (right side)


Walking Lunges

Fire Hydrant with Kick

Squat Jump

Sumo Squat

Single-Leg Glute Brdige

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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