This butt workout is a great routine if you really
want to blast your buns and build a tight and toned booty! The three
exercises included in this workout target all of the major muscles
of your legs including your quadriceps, hamstrings, calves and gluteus
(butt) muscles. Make sure to always warm-up with 10-15 minutes of
moderate exercise (stationary bike, walking) to get your body temperature
up and your muscles fully warm before beginning this workout routine.
A good rule of thumb is to slightly break a sweat during your 10
minute warm-up exercise which is a good indicator that you're fully
warmed up and ready to get started!
Barbell squats are considered the king of all leg
exercises and they are an excellent choice for targeting your glutes
to achieve a sculpted and tight butt. Because barbell squats require
your largest muscles to work harder they are a great addition to
any workout routine since they stimulate growth factors that help
add overall size and strength to your physique. Since your butt
is literally a mass of muscle surrounded by fat you will need to
incorporate weight training workouts into your fitness program,
in addition to eating a healthy and balanced diet so you can properly
fuel your body. A solid cardio routine is also critical to burn
additional fat and calories. Don't forget to stretch as well. Stretching
will increase your flexibility and allow you to squat deeper, which
is how you will achieve maximum muscle stimulation and range of
Stand with your feet shoulder width apart and place a barbell
high on the back of your shoulders along your trapezius muscles
(not on your neck). Grip the barbell with your palms facing
With your toes pointing slightly outward, slowly bend your
knees and squat down while keeping your head straight and
your eyes looking forward. Squat down until your thighs are
about parallel to the ground but make sure to avoid going
too low where it causes pain or discomfort. Training in front
of a mirror really helps to view your overall form and technique.
Keep your back straight and your chest out during the entire
movement. Avoid hunching over or rounding your back during
From the bottom position, push up with your quadriceps and
raise up to the top position while squeezing your butt muscles
when you reach the top.
At the top of the movement, do not completely lock out your
knees. Try to keep a slight bend in your knees in order to
place continuous and maximum tension on your leg muscles.
Dumbbell walking lunges are great for both fat loss
in addition to sculpting your butt and thighs. This exercise engages
multiple muscle groups which include your quadriceps, hamstrings,
gluteus (butt) muscles, calves, abs and overall core. You can even
do these with your own body weight for a very intense workout. Adding
weight by using dumbbells is especially beneficial and increases
the level of intensity to the extreme. Just try grabbing a pair
of 20 pound dumbbells and do walking lunges for 30-50 yards and
then back again! Your legs and butt muscles will be on fire, I guarantee
Position yourself in an athletic stance while holding two
dumbbells and let your arms hang naturally down to your sides.
Slowly lunge forward with your right foot to a comfortable
distance in front of you. You should land securely on the
middle portion of your foot and avoid placing too much weight
forward onto your toes.
Lower your body by flexing the knee and hip of your front
leg until your leg is about parallel to the ground. The knee
of your rear leg should almost touch the ground but not completely.
Keep your back straight, chest out and your eyes looking forward
throughout the exercise.
Keep in mind that a longer lunge will work your gluteus maximus
more, while a shorter lunge will work your quadriceps more.
In the bottom lunge position, keep your knee pointing in the
same direction as your foot throughout the exercise. Avoid
allowing your knee to go past your toes as you plant your
foot on the ground.
Push off with your foot using your quadriceps and bring your
back leg forward. Repeat the lunge movement with your opposite
leg and continue this walking lunge style movement for the
remainder of the distance.
Try to walk a distance of around 15-20 feet but go longer
of you have the room and the endurance.
Cable kickbacks are great if your goal is to really
isolate your glutes without engaging your quadriceps. Since your
butt muscles will be fighting both the natural weight of gravity,
in addition to the weight attached to the cable, they will be forced
to grow and develop. The only downside to this exercise is that
you will need access to a cable machine which can easily be found
in most gyms. Add weight gradually and always follow proper exercise
technique to avoid injury.
Start by hooking the ankle cuff to a low cable pulley and
then wrapping the cuff around your ankle.
Facing the weight stack, grip the handles or the frame itself
for added support.
Keep your knees bent slightly and your back as straight as
possible with your chest out and your eyes looking forward.
Engage your abs and core while pulling your leg slowly backwards
(kicking back) using only your glutes.
Lift your leg as high as you can comfortably go, while flexing
your butt muscles at the top of the movement.
Bring your leg back down slowly until you are at the starting
Do 12-15 reps and then repeat with your other leg.