Last Updated on March 4, 2020
These quick and easy glute exercises will help you get a tight, tone butt in 20 minutes flat. I’m really excited about this butt workout, y’all.
It’s made with 6 of the all-time best glute exercises. These moves burn the most fat and target the glutes in different ways. When you do all 6 in a workout routine, you’ll tighten, tone and lift your butt quickly.
If you want a rounder, lifted bum, you’re going to love this glute workout!
THE BEST GLUTE EXERCISES
I’ve been trying to find a way to lift and tone the booty without a million squats and lifting heavy weight. After testing and training my clients, I found that these 4 aerobic butt exercises work the best at boosting the booty.
These quick and easy exercises target all of the muscles in the glutes, but without high impact or a lot of weight. They’ll help you lift, tighten and tone your butt, without bulking your legs or hurting your back and knees.
You only need a stability ball (or bench/chair/coffee table) and a light set of dumbbells that weigh 8 pounds or less.
Using light weights allows you to move quickly which keeps the butt exercises aerobic and won’t impact your joints or hormones in a negative way.
Lighter weights also help increase your heart rate, calorie burn, and boosts heart-health and mood, too.
The best part? This workout only takes 20 minutes tops. It’s the perfect routine to help you burn fat and lift, tighten and tone your butt quickly at home or the gym.
GLUTE WORKOUT FOR WOMEN
Pin this workout to Pinterest so you’ll have it forever.
HOW TO DO THIS GLUTE WORKOUT
- Warm-up with some light cardio and stretches for 5 minutes.
- Do each exercise 20 times each to complete one set.
- If you see an exercise being done with one leg, make sure you do 20 reps with the other leg, too, to complete your set.
- Squeeze your butt and abs tight during the exercises.
- Each set should take about 30 seconds. So make sure you move quickly and use a lightweight.
- Do 6 full rounds – of all 4 exercises – to complete this workout.
- Do this workout routine 2 days a week to help lift and tighten your tush.
- For the best results, follow my Total Transformation meal plan and exercise program. It’ll help you burn more fat, boost your metabolism, balance your hormones, and build tone muscle faster.
When you’re done with this workout routine, leave me a comment and let me know if you felt your booty burn.
The Best Glute Exercises for Women
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.
Lie with your hips across a stability ball and your palms and toes on the floor. This is your start position. Squeeze your glutes as you lift your legs up off the floor as far as you can. Note: You may have to bend your arms slightly for more stability and control of the movement. Lower your legs back down to the start position to complete one rep.
Stand holding dumbbells (or barbell). Your feet should be slightly narrower than shoulder-width apart. This is your start position. Bend at the waist lowering your chest towards the floor, while keeping your back neutral. Keep your legs straight but not locked. Your butt will naturally go backwards. Don’t arch or round your back. Lower down as far as you can while keeping the weights in close to your legs. Exhale and lift your chest back up to the start position to complete one rep.
Stand with feet slightly wider than shoulder-width apart with toes turned out. Hold a dumbbell down in front of you. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. Squeeze your glutes and push back up to the start position to complete one rep.
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.
Lie on your back with your feet planted flat on the floor shoulder-width apart. Rest dumbbells (or barbell) across your hips. This is your start position. Squeeze your abs and glutes, then lift your butt up and off the floor until your body forms a straight line. Lower back down to the start position to complete one rep.
This workout works, only if you do! So work it. You are so worth it.
Did you work it? Did you feel the burn? Let me know in the comments.
Your Coach and Biggest Cheerleader
If you like this glute workout, you’ll love these butt workouts, too.
- Butt Exercises (that aren’t squats)
- Butt and Thigh Workout for Women
- 30 Day Squat Challenge
- Butt Lifting Exercises
- Butt Workout for Women
Christina is a certified Holistic Nutritionist, Personal Trainer, and Fitness & Health Coach. After healing multiple health issues, getting off 7 meds, & losing 40 pounds – and keeping it off for 10+ years, Christina teaches others how to get Happy, Healthy, & Fit quickly without any bullshit. She’ll show you how to slim down, tone up, and feel fantastic naturally with the most delicious food and least intense workouts possible.