Butt Workouts for Women: Best Exercises for Bigger Glutes, Get Your Free Fitness Training App

Butt Workouts at Home

  • intermediate level

Looking for a butt workouts for women? Find the best exercises for bigger glutes, get your free fitness training app. 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 Beginner butt workout routines can be difficult to come by. Typically, they are either too advanced, place too much emphasis on the legs rather than the glutes, or both. Exercises that isolate the butt muscles will refocus your attention on your backside and help shape your booty in ways you never thought possible! This Beginner's Butt Blasting Workout combines 5 booty-shaping exercises in just 10 minutes to lift, round, and define your butt! Of course, it goes without saying that cardio is an essential component of any weight loss and toning regimen! In order to maximize fat loss and reveal your newly built muscle, combine this butt workout with a cardiovascular routine at least three times per week. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

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 Soleus Stretch
Sets: 3 Reps: 10

Standing Psoas Stretch
Sets: 2 Reps: 2

Single Leg Balance
Sets: 2 Reps: 12

Straight Leg Glute Bridge
Sets: 3 Reps: 12

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

Banded Hip Thrust on Ball
Sets: 3 Reps: 12

Multiplanar Lunge
Sets: 3 Reps: 10

Squats in Stork Stance
Sets: 3 Reps: 12

Tube Walking
Sets: 2 Reps: 20

Single Leg Squat Touchdown
Sets: 3 Reps: 10

Single Leg Squat
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 Soleus Stretch
Sets: 3 Reps: 10

Standing Psoas Stretch
Sets: 2 Reps: 2

Single Leg Balance
Sets: 2 Reps: 12

Straight Leg Glute Bridge
Sets: 3 Reps: 12

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

Banded Hip Thrust on Ball
Sets: 3 Reps: 12

Multiplanar Lunge
Sets: 3 Reps: 10

Squats in Stork Stance
Sets: 3 Reps: 12

Tube Walking
Sets: 2 Reps: 20

Single Leg Squat Touchdown
Sets: 3 Reps: 10

Single Leg Squat
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 Soleus Stretch
Sets: 3 Reps: 10

Standing Psoas Stretch
Sets: 2 Reps: 2

Single Leg Balance
Sets: 2 Reps: 12

Straight Leg Glute Bridge
Sets: 3 Reps: 12

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

Banded Hip Thrust on Ball
Sets: 3 Reps: 12

Multiplanar Lunge
Sets: 3 Reps: 10

Squats in Stork Stance
Sets: 3 Reps: 12

Tube Walking
Sets: 2 Reps: 20

Single Leg Squat Touchdown
Sets: 3 Reps: 10

Single Leg Squat
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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