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 exercises, you'll be doing the following exercises:

Rotational Medicine Ball Squats With Shoulder Flexion
Sets: 3 Reps: 10

Standing Psoas Stretch
Sets: 2 Reps: 2

Multiplanar Lunge
Sets: 3 Reps: 10

Single Leg Balance
Sets: 2 Reps: 12

Straight Leg Glute Bridge
Sets: 3 Reps: 12

Squats in Stork Stance
Sets: 3 Reps: 12

Tube Walking
Sets: 2 Reps: 20

Single Leg Squat Touchdown
Sets: 3 Reps: 10

Medicine Ball Walking Lunge With Twist
Sets: 3 Reps: 10

Banded Hip Thrust on Ball
Sets: 3 Reps: 12

Single Leg Squat
Sets: 3 Reps: 10

Standing Soleus Stretch
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

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

Rotational Medicine Ball Squats With Shoulder Flexion
Sets: 3 Reps: 10

Standing Psoas Stretch
Sets: 2 Reps: 2

Multiplanar Lunge
Sets: 3 Reps: 10

Single Leg Balance
Sets: 2 Reps: 12

Straight Leg Glute Bridge
Sets: 3 Reps: 12

Squats in Stork Stance
Sets: 3 Reps: 12

Tube Walking
Sets: 2 Reps: 20

Single Leg Squat Touchdown
Sets: 3 Reps: 10

Medicine Ball Walking Lunge With Twist
Sets: 3 Reps: 10

Banded Hip Thrust on Ball
Sets: 3 Reps: 12

Single Leg Squat
Sets: 3 Reps: 10

Standing Soleus Stretch
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

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

Rotational Medicine Ball Squats With Shoulder Flexion
Sets: 3 Reps: 10

Standing Psoas Stretch
Sets: 2 Reps: 2

Multiplanar Lunge
Sets: 3 Reps: 10

Single Leg Balance
Sets: 2 Reps: 12

Straight Leg Glute Bridge
Sets: 3 Reps: 12

Squats in Stork Stance
Sets: 3 Reps: 12

Tube Walking
Sets: 2 Reps: 20

Single Leg Squat Touchdown
Sets: 3 Reps: 10

Medicine Ball Walking Lunge With Twist
Sets: 3 Reps: 10

Banded Hip Thrust on Ball
Sets: 3 Reps: 12

Single Leg Squat
Sets: 3 Reps: 10

Standing Soleus Stretch
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout 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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