On-the-Mat Bubble Butt Workout

Isolate the butt muscles

The glutes are muscles that can be trained and toughened. This mat butt workout specifically targets the glutes with on-the-mat exercises that are great for isolating the butt muscles. Squats and lunges are great for shaping your butt, but they’ll also grow your quads and hamstrings.

The three butt moves you will do are variations on donkey kicks, fire hydrant kicks, and glute bridges. You’ll finish up with the plank, which is a total-body move that will help raise your heart rate and give you a more complete workout.

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: Perform each exercise for 45 seconds with 15 seconds of rest in between. Complete all moves in order, rest 30-90 seconds and repeat.

Beginners: 1 rounds
Intermediate: 2 rounds
Advanced: 3 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. Fire Hydrant with Kick (Right Leg)
2. Donkey Kick (Right Leg)
3. Fire Hydrant with Kick (Left Leg)
4. Donkey Kick (Left Leg)
5. Single-Leg Glute Bridge (Right Leg)
6. Single-Leg Glute Bridge (Left Leg)
7. Plank

Fire Hydrant with Kick

Donkey Kick

Single-Leg Glute Bridge


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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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