Butt Workouts for Women

Butt Workouts at Home

  • intermediate level

Exercises # 5 to # 14 are to be performed in this sequence: Exercise #5 Immediately Exercise #6 2 sets No rest between exercises 2 minutes rest after completion of sequence, before commencing next pair sequence Continue for exercise pair sequences #7 through to # 14

Day 1

This daily workout contains 12 activities, you'll be doing the following activities:

Single leg balance
Sets: 2 Reps: 12

Banded hip thrust on ball
Sets: 3 Reps: 12

Straight leg glute bridge
Sets: 3 Reps: 12

Standing soleus stretch
Sets: 3 Reps: 10

Standing psoas stretch
Sets: 2 Reps: 2

Rotational medicine ball squats with shoulder flexion
Sets: 3 Reps: 10

Medicine ball walking lunge with twist
Sets: 3 Reps: 10

Multiplanar lunge
Sets: 3 Reps: 10

Single leg squat
Sets: 3 Reps: 10

Single leg squat touchdown
Sets: 3 Reps: 10

Squats in stork stance
Sets: 3 Reps: 12

Tube walking
Sets: 2 Reps: 20

Day 2

Rest day!

Day 3

This daily workout contains 12 activities, you'll be doing the following activities:

Single leg balance
Sets: 2 Reps: 12

Banded hip thrust on ball
Sets: 3 Reps: 12

Straight leg glute bridge
Sets: 3 Reps: 12

Standing soleus stretch
Sets: 3 Reps: 10

Standing psoas stretch
Sets: 2 Reps: 2

Rotational medicine ball squats with shoulder flexion
Sets: 3 Reps: 10

Medicine ball walking lunge with twist
Sets: 3 Reps: 10

Multiplanar lunge
Sets: 3 Reps: 10

Single leg squat
Sets: 3 Reps: 10

Single leg squat touchdown
Sets: 3 Reps: 10

Squats in stork stance
Sets: 3 Reps: 12

Tube walking
Sets: 2 Reps: 20

Day 4

Rest day!

Day 5

This daily workout contains 12 activities, you'll be doing the following activities:

Single leg balance
Sets: 2 Reps: 12

Banded hip thrust on ball
Sets: 3 Reps: 12

Straight leg glute bridge
Sets: 3 Reps: 12

Standing soleus stretch
Sets: 3 Reps: 10

Standing psoas stretch
Sets: 2 Reps: 2

Rotational medicine ball squats with shoulder flexion
Sets: 3 Reps: 10

Medicine ball walking lunge with twist
Sets: 3 Reps: 10

Multiplanar lunge
Sets: 3 Reps: 10

Single leg squat
Sets: 3 Reps: 10

Single leg squat touchdown
Sets: 3 Reps: 10

Squats in stork stance
Sets: 3 Reps: 12

Tube walking
Sets: 2 Reps: 20

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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