All you need for this butt workout is a pair of dumbbells. Use sufficiently heavy weights so that you can only complete the desired number of reps while maintaining good form.
Complete 12 to 20 repetitions of each exercise, per set. Perform the exercises in the order listed.
- Supine hip bridges
- Sumo deadlifts
- Rear Lunges
- Kneeling hip extensions
- Side lying leg raises
- Dumbbell/ kettlebell swings
- Reaching lunges
You can complete this workout in one of two ways. The classic strength workout is best for maximum glute building and strengthening, while the circuit-style workout burns more calories and is completed faster. Choose the workout that best suits your goals and schedule.
Butt Workout
Instructions
Classic Strength
Goal: With this butt workout your glute muscles will experience greater localized fatigue with this workout, building greater size and strength.1
How: Perform all the sets (2 to 4 sets) of the first exercise, resting between sets. Then perform all the sets of the second exercise, and so on.
Circuit-Style
Goal: This workout gets your heart rate up, has cardiovascular benefits, is completed faster, and burns more calories.2
How: Complete one set of each exercise, back-to-back like a circuit with little rest. Then repeat the sequence of seven exercises again. Do this sequence 2 to 4 times.
Spend five to ten-minutes warming up with some light cardio and dynamic stretches before starting this workout.
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Here’s how to perform each of the exercises.
1 Glute Bridge
Targets: Glutes, hamstrings, lower back and abs
Equipment: Bodyweight
- Lie face up on the floor, with your legs bent and feet flat on the ground, with your heels close to your butt.
- Push your heels down into the ground and drive your hips up so that your knees, hips and shoulders form a straight line. Squeeze your glutes and keep those abs engaged so you don’t overextend your back.
- Lower your hips back to the ground and repeat.
Make it more difficult: Use just one leg at a time or add weight across your hips.
2 Sumo Deadlift
Targets: Glutes, hamstrings, lower back
Equipment: Bodyweight
- Place a kettlebell or dumbbell on its end between your feet and stand with your feet about one and a half shoulder-widths apart.
- Bend your knees a little and lean forward from your hips to grasp the weight.
- Keep your shins more or less vertical and your lower back arched. Push your knees outward.
- Drive your hips forward and stand up straight.
- Lower the weight back to the floor and repeat.
Make it more difficult: Make this exercise even more glute-centric by standing on weight plates. This will increase the range of motion at your hips.
3 Rear Lunge
Targets: Glutes, hamstrings, quadriceps
Equipment: Bodyweight
- Stand with your feet together and your hands by your sides.
- Take a large step to the rear, bend your legs and lower your rear knee to within an inch of the floor.
- Step back up and in to the starting position and repeat on the opposite leg.
- Continue to alternate legs for the duration of your set.
Make it more difficult: Make this exercise more demanding by lunging off a four to six-inch platform (deficit reverse lunges) or holding weights in your hands.
4 Donkey Kick
Targets: Glutes, hamstrings, and core.
Equipment: Mat
- Kneel on all fours so your hands are directly under your shoulders and your knees are under your hips.
- Keeping the angle of your leg constant, push the heel of your left foot up toward the ceiling without extending or twisting your spine.
- Lower your knee back to the floor and repeat.
- On completion, do the same number of repetitions on your other leg.
Make it more difficult: Wear ankle weights or use a resistance band to make this exercise more demanding.
5 Side-Lying Leg Raise
Targets: Glutes, outer thighs, abs and obliques.
Equipment: Mat
- Lie on your side with your hips square and your head resting on your outstretched arm. Place your uppermost arm on the floor in front of you for stability.
- Lift your top leg up to around shoulder-height and then lower it back down.
- Do not let your leg rest between reps but only touch down lightly.
- On completion of your set, roll over and repeat.
Make it more difficult: Wear ankle weights to make this exercise more demanding or place a short resistance band around your knees.
6 Dumbbell Swings
Targets: Glutes + total body exercise.
Equipment: Dumbbell or kettlebell
- Stand with your feet shoulder-width apart and hold the dumbbell (or kettlebell) in both hands.
- Bend your knees a little, push your hips back and lean forward so the weight is between your knees – do not round your lower back.
- Drive your hips forward and swing the weight forward and up to around eye-height.
- Swing the weight back down and repeat.
Imagine you are doing a standing long jump rather than swinging a weight forward. This will ensure you use your glutes to maximum affect.
7 Reaching Lunge
Targets: Glutes, hamstrings, quadriceps
The extra hip flexion from reaching forward, really works your glutes.
- Stand with your feet together and your hands by your sides.
- Step forward, bend your legs and lower your rear knee to the floor.
- As you descend, simultaneously lean forward from your hips and touch the ground on either side of your leading foot.
- Stand back up and repeat.
Make sure you lean from the hips rather than rounding your lower back when performing this exercise.
Make it more difficult: Make this exercise more demanding by holding dumbbells.Â
Read more: Cardio workout to build and strengthen your glutes
