Wellness

The 8 Best Butt Workouts Trainers Always Recommend

I like big butt workouts and I cannot lie.

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Your glutes are the largest muscle in your body, so it’s no surprise that there are tons of workouts that focus solely on strengthening your booty. If you’ve been wanting to feel the burn on your backside, try these trainers’ best butt workouts — which you can do at home.

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Bodyweight Circuit

Do 10 reps of every move on each side, three times through, says Barry’s instructor Jennifer Simpson. Take a minute or two to rest in between circuits.

  1. Lateral lunges
  2. Static lateral lunge
  3. Single-leg glute bridge
  4. Donkey kick
  5. Hamstring curl

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5x5 Workout

Five moves, five rounds each is all it takes to slay this sequence. Row House coach Josh Honore recommends doing eight to 12 reps per exercise with a set of weights.

  1. Standing hip abductions
  2. Sumo squats
  3. Romanian deadlift
  4. Bulgarian split squats
  5. Glute bridge

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Tabata

Short on time? Do these moves for 20 seconds on, 10 off for an instant burn, says Tread Tabata founder Kathy Glabicky.

  1. Squat to right-leg lunge
  2. Squat to right-leg curtsy lunge
  3. Squat to alternate lunge and curtsy lunge
  4. Squat jumps
  5. Repeat eight times, alternating legs

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Glute Bridge Burner

Feel the burn without even standing up with this workout from FitOn trainer Bree Koegel.

  1. Do 20 glute bridge pulses, then hold for 20 seconds.
  2. Do eight to 10 glute marches per side.
  3. Hold a bridge for 40 seconds, then rest for 20 seconds.
  4. Repeat three times.

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HIIT For Glutes

Do each move for 45 seconds, then rest for 15, says Honore. Repeat the sequence two or three times.

  1. Standing hip abductions
  2. Squats
  3. Lunges
  4. Romanian deadlift
  5. Fire hydrants
  6. Sumo squats
  7. Lateral lunges
  8. Single-leg deadlifts
  9. Donkey kicks
  10. Glute bridge

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Cardio Glutes

Alternate 45 seconds of the below moves with 45 seconds of cardio three times through. Honore recommends a rower, but if you don’t have one handy, pick your fave cardio: Bike, jog, or high knees.

  1. Squats
  2. Lunges
  3. Romanian deadlift
  4. Glute bridges
  5. Fire hydrant

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Total Glute Sculpt

Do 10 reps of each of the below exercises three times through for Simpson’s quick but challenging sweat sesh.

  1. Glute bridges
  2. Glute kickbacks
  3. Fire hydrant lifts
  4. Reverse lunges
  5. Sumo squats

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DIY Butt Workout

Design your own glute routine by picking five to 10 of your favorite moves and applying HIIT timing to get your heart pumping and muscles burning. Try Tabata intervals, an even 30 on/30 off, or other timing to tailor-make your workout.

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