Get a Great Butt Workout at Home

Last Updated on January 27, 2025

Ready to lift, shape, and tone that booty without stepping foot in a gym? This butt workout at home is designed to target all the right muscles for a lifted, sculpted backside—all from the comfort of your own space.

This mix of weight training and pilates-inspired butt exercises will get you a lifted, perkier peach in no time!

Whether you’re a beginner or an experienced fitness lover, you’ll be amazed at how this workout’s combination of exercises can transform your glutes.

Grab a set of dumbbells, get ready to feel the burn, and let’s get started!

 

Workout Instructions

 

• This butt workout has 7 exercises.
• Do 15 reps of each exercise, in order.  Also do both legs where applicable.
• Do 3 sets to complete the workout.
• You can use ankle weights or a resistance bands on the bodyweight exercises to boost resistance and your results if you’d like.
• Remember to warm up and cool down with a few stretches when you’re done.
• Only do this routine 1x a week.
• For the best results, use this workout once a month as part of a complete full body training program.  That way you’ll slim down and tone up all over instead of having to wait forever to get results.  Take my Program Style Quiz to discover what full body exercise program is best for you to get the exact results you’re looking for.
• Remember, ‘abs are made in the kitchen’ and proper nutrition is mandatory for getting and maintaining results.  As always I recommend eating for your unique Metabolic Type because when you give your body what it needs you can get results 3 times faster.  Take my free Metabolic Type Quiz & Training to learn more.

 

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Home Butt Building Exercises

 

Side Lunge

Stand with your feet wider than shoulder-width apart, holding a pair of dumbbells. This is your start position. Lower your butt back and down to the side and lunge to the side towards the floor. Don’t extend your knee past your toes. Then push back up to the start position to complete one rep. Complete the prescribed number of reps with your other leg to complete one set.

 

Hip Dip Pulses Butt Exercise

Stand tall and lift one leg back (with your knee turned out) until it’s approx. 8 inches off the floor. This is your start position. Next, lift your leg back and up as far as you can. Quickly lower back down to the start position without touching your foot to the floor. Quickly pulse your leg up and down, racking up reps. Keep your hips square as you pulse your leg behind you. Do the same number of reps with both legs to complete one set.

 

Cross Over Extensions

Get on your hands and knees. Extend one leg out to the side with your toe pointed. This is your start position. Exhale and slowly lift your leg up and across your body towards the opposite side. Inhale and return to the start position to complete one rep. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop. Complete the same number of reps with your other leg to complete one set. Tip: Keep your hips square and even during the movement.

 

Hydrant Extensions

Start on all 4’s with your wrists and knees stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward.  Keeping your hips square to the floor, raise one knee up and out to the side, until your inner thigh is parallel to the ground.  As you’re lifting your knee, lift the opposite arm up in front of you.  Hold for a count then return to the start position to complete one rep.  Complete the same number of reps with your other leg and arm to complete one set.

 

Hydrant Pulses

Start on all 4’s with your wrists and knees stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward.  Keeping your hips square to the floor, raise one knee up and out to the side, until your inner thigh is parallel to the ground.  This is your start position.  To begin, lower your knee halfway to the group then quickly pulse it back up to start position to complete one rep.  Complete the same number of reps with your other leg and arm to complete one set.

Knee Flapper Exercise

Lie on your side on the floor. Bend your legs and stack your knees and ankles. Exhale and the upper leg up and off the floor, about 6 inches over your other leg. This is your start position. Keeping your heels together, lift your knee up as far as you can like a clamshell. Quickly lower your leg down just above the ground, then flap your knee back up, quickly adding up reps. Do as many as you can until you feel the burn. Once you feel the burn do 5 more and stop.  Complete the same number of reps on the other side to complete your set.

 

Curtsey Lunge

Stand holding a pair of dumbbells, with your feet shoulder width apart. This is your start position. Cross one leg back behind you as you lower down into a curtsey. Push up to the start position then repeat the curtsey on the opposite side. Do the same number of reps with both legs to complete one set.

Congratulations on completing your home butt workout! I hope you’re feeling the burn and excited to see the results. Remember, this workout is just one piece of the puzzle when it comes to transforming your body.

If you’re ready to take your fitness journey to the next level, why not discover the perfect workout program for YOU? Take my quick Program Style Quiz to find the program thats best for your goals and lifestyle.

Let me know how the workout went, and don’t forget to share your progress!

I’m cheering you on every step of the way!

Your Coach & Biggest Cheerleader,