Today’s quick and effective butt workout will help you build a strong lower half, primarily your booty! These simple exercises are great to do on an rest day, incorporated in your HIIT workouts or after a heavy lifting day.
Many of us don’t work our glutes (butt) enough. We don’t get down low enough in squats, and likely allow your hamstrings to take over when dong things like running (unless my girl Suz is your coach then you are definitely doing some glute activating moves and are good here). But for those of us that don’t specifically target the butt, you will likely be FEELING THE BURN when you do these exercises in this butt workout.
Most of these exercises in this butt workout will have your booty on fire after the first round. However, do the full 3 rounds of this to make sure you are really getting into your glute muscles. You might notice the next time you do squats and deadlifts that you feel stronger. Oh and if you aren’t doing squats and deadlifts, go do those now!! They are primary moves that I make sure all my clients can perform properly. If you aren’t sure about your form, check out my Back to Basics Beginner Series.
Today’s workout will be done after a typical leg day (squats, lunges, deadlifts, sumo squats, leg extension, leg curls are my go to leg day exercises). Do three rounds of 15 reps of each move. This workout doesn’t require the use of any weights and would also be great for a day you can’t make it to the gym.Love your butt! Build a strong booty with these simple moves you can do at home @pancakewarrior_ Click To Tweet
Quick and Effective Butt Workout Exercises
Lunge back with knee raise – Standing up straight with shoulders pulled back, chest proud, keep your right foot planted in the ground as you lunge the left leg back. You will want your right knee to be at 90 degrees, with your knee right above the ankle, your weight in your right heel. The left leg behind you should be bent at 90 degrees as well. Remember your legs are on railroad tracks, not a tightrope. Push through the right leg to stand up, driving the left knee up into the chest. Holding it at 90 degrees, parallel to the floor. Lower the left leg back again into a lunge. Continue for 15 reps on this leg, then switch.
Runner lunge pulses – this move will get you. Start in a low runners lunge. Right foot planted into the ground, lunge the left leg back, drop you hands to the ground and bend the back knee so that it is almost touching the ground (imagine what a track and field runner would look like right before taking off on their run). From this position, I want you to slightly straighten your back leg as you raise up 2-3 inches in your front leg. Then lower the knee back down. These are little pulses and you will feel them quickly! After 15 reps, change legs.
Curtsy lunge with knee raise – just like when you were little and pretending to be a princess, you will start in a curtsy ! Keeping your right leg planted on the ground, lunge the left leg back behind the right leg, instead of straight back, just like you are a princess bowing in a dance. As you stand up, keeping most of the weight in your right foot, drive the left knee up into the chest, stopping at 90 degress, with your upper leg parallel to the floor. Lower the leg back down into the curtsy lunge. Repeat 15 times, then change legs.
Straight leg donkey kick to side knee raise – start on all 4s. Keep your shoulders and hips parallel with the floor as your straighten your left leg, tap your toe on the floor, then raise your right leg back behind you until it is directly out of your hips and parallel to the floor. From this position, bend your knee and bring your knee to your right elbow (keeping the shoulders and hips parallel with the floor). Hold here for one count, then straighten the leg back behind the body. Do 15 of these and switch sides.
Wall Squats – Sit back on the wall, bend your knees to 90 degrees and hips at 90 degrees. Keep your shoulders back against the wall, chest is proud. After sitting here for one minute, raise your right leg either straight out or bent. Hold this for 30 seconds, then switch legs.
Repeat this entire circuit 2 more times.
Let me know if you try this workout. For some other leg and butt workouts check out some of my favorites here:
What about you?
- What is your favorite way to activate those glutes? I should have added briges and clamshell raises to this one but didn’t have pictures. Donkey kicks always get me as do straight leg Romanian dead lifts!
- Do you normally focus on your lower body during your weekly workout?
- Do you workout at home or at the gym?