Your Butt Workout

Who doesn't want a firm and toned butt? Are you ready to put in the moves it takes to get the derriere of your dreams?

This workout includes a variety of exercise targeting the butt, hips and thighs for a challenging lower body workout. Modify any exercises to fit your fitness level and make sure you warm up with cardio or light versions of the exercises. An example of a cardio workout is walking at an easy to moderate pace on the treadmill or using the ellliptical trainer or stationary cycle for five minutes.

What You Will Need for the Butt Workout

You will need an exercise band or towel, step or platform, dumbbells and an exercise ball. You can do this workout at home or at the gym.

How to do the Butt Workout

  • For Beginners: Do 1 set of 8-12 repetitions of each exercise with no weight or light weight.
  • For Intermediate: Do 2 sets of 8-12 reps using enough weight to complete the desired number of reps.
  • For Advanced: Do 3 or more sets of 8-12 repetitions, using enough weight to complete the desired number of reps.

Assisted Squat

Paige Waehner

Wrap a band or towel around a sturdy object in front of you, feet hip-width apart, abs in. Hold the band and bend knees and lower into a squat (no lower than 90 degrees). Push through the heels and squeeze the butt to lift back to start. 

Single Leg Squat/Step Up

Paige Waehner

Put right foot on a 12-14" platform and bend the left leg, sitting back into a mini-squat (knee behind toe).  Push up through the right heel to step up while squeezing  the glutes to lift the left leg up behind you a few inches. Hold dumbbells for added resistance.

One Legged Deadlift

Paige Waehner

Stand on left leg and bend right leg or rest it on a ball behind you (as shown). Holding dumbbells in front of thighs, tip from the hips and lower torso towards the floor, weights close to legs, and stopping at mid-shin. Squeeze the butt and hamstrings to raise back up to mid-thigh. Keep the back flat, abs in and shoulders back. 

Ham Raises On The Ball

Paige Waehner

Lie down and place right foot on the ball (or on a step), knee bent, and raise left leg straight up. Keeping abs tight, squeeze butt and hamstring to lift butt off the floor, pushing left leg straight up towards the ceiling. Lower back until butt barely touches the floor.

Bent Leg Outer Thigh Lift

Paige Waehner

Holding on to a chair, bend right knee to 90 degrees. Keeping body upright, lift bent leg out to the side as high as you can.  Lower and repeat.

Lunge On The Ball

Paige Waehner

Prop right shin on a ball (or step) behind you and bent front knee, slowly lowering into a lunge. Squeeze through the heels to raise back up, making sure knee is behind toe and torso is straight, abs in. Adjust the ball as needed to keep your knee behind your toe.   

Precautions for this Workout

Before starting an exercise program, discuss it with your doctor if you have an injury or a chronic condition or are on medications that may affect your ability to workout.

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