Your butt is a muscle that can be sculpted like any other. You can make it bigger, firmer, stronger. And the best way to do this is using targeted exercises that are difficult enough to challenge the muscles. Which is exactly what we’ve done to create the perfect butt workout.
This booty workout has two circuits to be performed. The first one is more challenging because it includes a little bit of cardio. You’ll start off with a reverse lunge variation that segues right into a front kick. This move engages several leg muscles and all your lower body joints, which makes it a very balanced, calorie-torching move. This circuit also includes squats and deadlifts.
The second circuit is more targeted in the gluteus muscles. It’s less thigh, more butt! This circuit is made up of only two moves: donkey kicks and fire hydrants. At the end of each set, you’ll hold the position with the gluteus muscle engaged for eight seconds. You should start to feel the muscle burn pretty quick.
In order to get the best results, we recommend doing this workout twice per week, and pairing it with a clean, high-protein diet. On other days, you can do cardio, HIIT, Pilates, or whatever workout you enjoy the most!
What You’ll Need: a medium dumbbell (15-25 lb.), and a mat or towel to lay on the floor.
What to Do: Complete the circuit, then rest for 30-60 seconds and repeat. Rest for 2 minutes in between circuit.
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.
15 Reverse Lunge with Front Kick (Right Leg)
15 Reverse Lunge with Front Kick (Left Leg)
20 Goblet Squat (perform a regular sumo squat if you don’t have a dumbbell)
5 Single Leg Deadlifts (Right Leg)
5 Single Leg Deadlifts (Left Leg)
20 Donkey Kicks
8-sec Hold Donkey Kick in Engaged Position (leg up)
20 Fire Hydrants
8-sec Hold Fire Hydrant in Engaged Position (leg open)
Repeat 3X on each side
Reverse Lunge with Front Kick
Single Leg Deadlifts (You can perform this move with or without dumbbells)