20-Minute Butt-Kicking Workout

Fire up your backside and get a stronger lower half with this week’s 20-Minute Butt-Kicking Workout! You don’t need anything fancy to get a good glute workout, these 10 basic exercises and a set of dumbbells is all that’s required to build a pro-level posterior!

20-Minute Butt-Kicking Workout

Description: Repeat this circuit 2 times and rest for 60 seconds between sets.

Equipment: dumbbells

WARM UP & COOL DOWN

20-Minute Butt-Kicking Workout Instructions

1. Squat jacks: 45 seconds. Stand with your feet together and hands by your sides. Jump up, spread your feet and bend your knees pressing your hips back. Push through the heels to jump back up and return to the starting position. Repeat for 45 seconds.

2. Glute bridge: 45 seconds. Lie on your back with your hands by your sides and your knees bent. Lift your hips off the mat, while keeping your back straight, and pause for 1 second. Return to the starting position and repeat the movement until the set is complete.

3. Booty squeeze: 30 seconds + 30 seconds. Get down on your hands and knees, place a dumbbell behind your right knee, flex your right foot, and raise your leg out to the side until the knee is parallel to the floor. Bring your right foot toward the left glute and squeeze the glutes. Bring your right knee back to the initial position and repeat for 30 seconds. Switch legs and repeat.

4. Front and back lunges: 30 seconds + 30 seconds. Stand with your feet hip-width apart, take a step forward and then slowly bend both knees until your back knee is just above the floor. Stand back up, take a step back with the same leg, and bend both knees until your back knee is just above the floor. Repeat this back and forth movement for the entire duration of the set, and then switch legs.

5. Clamshell: 30 seconds + 30 seconds. Lie on your side with your knees slightly bent and with one leg on top of the other. Keep your feet together and lift your top knee until it’s parallel with your hip. Lower your knee back to the initial position, repeat for 30 seconds, and then switch sides.

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6. Weighted donkey kicks: 30 seconds + 30 seconds. Get down on your hands and knees, with your hands under your shoulders and your knees under your hips, and place a dumbbell behind your right knee. Flex your right foot, lift your right leg up, keeping the knee bent at a 90-degree angle, and squeeze the glutes. Return to the starting position, repeat for 30 seconds, and switch legs.

7. Heisman: 45 seconds. Stand with your feet hip-width apart and with your knees slightly bent. Jump onto your right foot and pull your left knee up and toward your right shoulder. Jump onto your left foot and pull your right knee up and toward your left shoulder. Keep jumping between feet until the set is complete.

8. Side plank hip abduction: 30 seconds + 30 seconds. Start in a modified side plank position, with your top leg extended and your bottom leg bent back with the knee on the mat. Lift your top leg as high as possible and then lower it back down. Repeat for 30 seconds and then switch sides.

9. Side plank front kick: 30 seconds + 30 seconds. While in a side plank position, lift your top leg to hip height and slowly kick it forward without moving your upper body. Bring your leg back, repeat for 30 seconds, then switch legs.

10. Squat kickback: 45 seconds. Stand with your feet a little wider than shoulder-width apart and squat. As you stand up, transfer your weight to one leg and kick back with the opposite leg. Return to the starting position and repeat on the opposite side.