Keeping it simple means selecting exercises that you can do with form. We have designed a butt-burning routine that includes only simple moves! Maximising your butt-strengthening potential is to really focus on engaging the working muscle (AKA your glutes).
Each repetition, make sure you concentrate on squeezing the muscle throughout the exercise. This ensures getting the most out of the exercise and not wasting time. The 20 minute butt workout routine below will have you feeling the burn.
Time: 20 minutes
Equipment: Pair of 10 to 20 pound dumbbells, bench
Good for: Total-body toning
Instructions:
- Starting with the first move, complete as many reps as possible for 50 seconds while maintaining proper form.
- Then rest for 10 seconds as you prepare for the next exercise.
- Repeat this pattern through all six moves, then rest for one minute.
- Complete three rounds total.
How to:
- Lie on your back with your knees bent and your feet flat on the floor.
- Rest your arms on the floor, palms up, at shoulder level.
- Raise your hips so your body forms a straight line from your shoulders to your knees.
- Brace your abs and lift your right knee toward your chest.
- Pause, then lower your right foot.
- Repeat with the other leg.
- Complete as many reps as possible in 50 seconds, then rest for 10 seconds.
- Continue to the next move.
Tip: While you can also do this move on the floor, utilising a step or bench puts more oomph into every rep. Raising your feet increases the emphasis on your hamstrings and glutes. Don’t have a bench? A chair, couch, step, or wall will do.
Lateral Step-Up Shuffle:
How to:
- Stand with your left foot on a low box (or step) and your right foot on the floor about two feet to the right of the box.
- Bend your knees slightly, keep your chest up, and bend your arms 90 degrees, keeping your elbows close to your body.
- Push off your left foot and jump to your left, landing with your right foot on the box and your left foot on the floor, knees bent.
- Push off your right foot to jump back to the starting position.
- That’s one rep.
- Complete as many reps as possible in 50 seconds, then rest for 10 seconds.
- Continue to the next move.
How to:
- Stand about two feet in front of a step or bench; extend your left leg back and place your foot on the step and your hands on your hips.
- Bend your knees to lower your body as far as you can, keeping your shoulders back and chest up.
- Pause, then press through your right heel to return to start.
- That’s one rep.
- Complete as many reps as possible in 50 seconds, then rest for 10 seconds.
- Continue to the next move.
Tip: Try not to push up too much on your back leg—drive through the front leg as you come up.
Bulgarian Split Squat (Left Leg):
How to:
- Stand about two feet in front of a step or bench; extend your right leg back and place your foot on the step and your hands on your hips.
- Bend your knees to lower your body as far as you can, keeping your shoulders back and chest up.
- Pause, then press through your left heel to return to start.
- That’s one rep.
- Complete as many reps as possible in 50 seconds, then rest for 10 seconds.
- Continue to the next move.
Sumo Bent-Knee Deadlift:
How to:
- Set a pair of dumbbells on the floor in front of you, and place your feet about three feet apart, toes turned out.
- Squat down, keeping your chest up, and grab the dumbbells with an overhand grip.
- Your arms should be straight and your lower back slightly arched, not rounded.
- Squeeze your glutes, thrust your hips forward and raise the dumbbells as you straighten your legs to stand.
- Slowly lower the weights back to the floor.
- That’s one rep.
- Complete as many reps as possible in 50 seconds, then rest for 10 seconds.
- Continue to the next move.
Tip: Don’t let your knees crash in; drive them out. Keep the same amount of pressure in both of your feet; don’t lean more to one side.
Squat Jacks:
How to:
- Stand with your feet hip-width apart, hands together and in front of your chest.
- Bend your knees and sit your hips back to lower your body until your knees are bent nearly 90 degrees.
- From that position, jump your legs out to the side; immediately jump back to the starting position.
- That’s one rep.
- Continue, while holding the lowered squat position for 50 seconds, then rest for 10 seconds.
- Return to the first move.
- Complete three rounds total.
Tip: Focus on driving your knees out, and stay low with tailbone pressed behind. Try to stay light on your feet as you jump.
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