20-Minute Round & Firm Butt Lift Workout

Building muscle in your glutes is the best way to give your butt a lifted appearance. This 20-Minute Round & Firm Butt Lift Workout, with 10 targeted butt-lifting exercises, is going to be your booty’s new best friend. Are you ready to lift, tone, and shape your butt and build strong glutes? Let’s get started!

20-Minute Round & Firm Butt Lift Workout

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

Equipment: dumbbells, box/step

WARM UP & COOL DOWN

Round & Firm Butt Lift Workout Instructions

1. Ankle hops: 60 seconds. Stand with your hands by your sides and with your feet hip-width apart. Bounce off the floor in a quick, repetitive movement. Repeat the movement for 60 seconds.

2. Bear squats: 45 seconds. Get down on your hands and knees, with your wrists under your shoulders and your knees hip-width apart. Straighten your legs and lift your hips toward the ceiling. Return to the starting position and repeat for 45 seconds.

3. Side lunge to curtsy lunge: 30 seconds + 30 seconds. Stand with your feet hip-width apart. Step out to the side with your right leg and lunge. Keeping your weight in the left foot, take a big step back with your right leg, crossing it behind the left. Bend your knees until your left thigh is parallel to the floor, and then step out to the side with your right leg. Repeat for 30 seconds, and switch sides.

4. Step up with knee raise: 30 seconds + 30 seconds. Place a box or a step in front of you and stand up straight. Step onto the box with your left foot and drive your right knee up. Step down with your right foot, repeat for 30 seconds, then switch legs.

5. Hamstring curls: 60 seconds. Lie on your stomach with your legs fully extended, chest up, and your hands under your chest. Bend your knees, curl your legs up, and squeeze the glutes. Lower and straighten your legs and repeat until the set is complete.

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6. Rolling squats: 45 seconds. Stand at the front of the mat with your feet shoulder-width apart. Bend your knees and press your hips back, until the glutes touch the mat. Roll back with your knees bent. Roll forward into the squat position and stand up. Repeat for 45 seconds.

7. Romanian deadlift: 60 seconds. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Push your hips back and lower the dumbbells, while keeping your legs straight or only slightly bent. Return to the starting position and repeat.

8. Bulgarian split squat: 30 seconds + 30 seconds. Place a step or a box behind you and stand up tall. Position your right foot on top of the step, bend your knees and lower the hips until your left thigh is parallel to the floor. Return to the starting position and repeat for 30 seconds. Switch legs.

9. Sumo squat: 45 seconds. Stand with your feet in a wide stance and with your toes pointing out to the sides. Lower yourself by bending your knees and pressing your hips back. Once your thighs are parallel to the floor, come back up and repeat.

10. Advanced bridge: 45 seconds. Sit on the mat with your knees bent, your arms extended back and your fingers facing away from the body. Lift your butt off the mat, coming into a tabletop position. Lower your hips, return to the starting position, and repeat for 45 seconds.