30-Minute Booty Building Glute Workout For Women

Strengthen your glutes and lower body with these 6 booty building exercises! This is the ultimate butt workout for women, targeting the glute muscles to build strength and stability in the lower body. This glute workout for women combines the best strength training glute exercises with powerful plyometric exercises; the result, legs on FIRE!

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Jump To 6 Booty Building Exercises

Previously seen on Nourish Move Love — we updated this post to include a full length, follow-along, 30-Minute Booty Building Glute Workout Video!

BOOTY. BUILDING. WORKOUT!

You’ve asked, ‘How to build a butt?’ 

I’ve answered, ‘Do this glute workout for women!’

My butt was sore for 3 days after filming this butt workout.

Most of my lower body workouts combine leg exercises that target the quads, hamstrings AND glutes. But you’ve been asking for more “targeted” workouts so this is a glutei specific workout — AKA a BOOTY BURNOUT!

These 6 booty building exercises prioritize glute activation, because the gluteus maximus is the largest muscle in the body!

Meaning this workout not only builds your booty, but is an effective calorie-burning workout as well. The larger the muscle group, the higher the calorie burn.

What are the best glute exercises for women?

1. Weighted Step-Ups (pictured above)
2. Glute Bridges
3. Single Leg Exercises (like single leg squats and lunges)

The best glute exercises activate all 3 parts of the butt — the gluteus maximus, gluteus medius and gluteus minimus (the lower, upper and side glutes).

Lucky for you, this workout includes the best glute exercises for women.

Why are plyometric exercises important?

Powerful plyometric or “plyo” exercises are some of my favorite ways to increase the intensity of a workout.

Plyometrics involve an exposive intensity, like jumping, which requires multiple muscle groups to work together. These movements generate POWER, which increases calorie burn and leads to quicker strength gains (International Sports Sciences Association).

This workout uses plyo exercises as a “burnout” following a lower body dumbbell strength exercise.

Plyometric exercises are an effective way to build a booty at home without fancy gym equipment or super heavy weights.

30-Minute Glute Workout For Women: The 6 Best Booty Building Exercises

This classic leg day workout pairs dumbbell strength exercises with powerful plyometrics — hello metabolic training.

This workout works the largest muscle groups in your body, the legs and glutes. Building strength while also raising your heart rate for maximum calorie burn. 

You can expect to burn 350 calories in this 30 minute glute workout.

A complete dumbbell leg workout you can do at home or the gym to build strength in the legs, quads, thighs, hamstrings and glutes.

Workout Equipment:

Medium-to-heavy set of dumbbells and a bench or chair for single leg exercises. 

I recommend anything between 10 and 25 lbs. I’m using 10 lbs and 12 lb dumbbells in this workout video, but if I were working out at home I would aim for 15 lbs or heavier.

Or do this leg workout with bodyweight only. 

Booty Building Workout Instructions:

Let me be your certified personal trainer for the day. Follow along with the guided, full-length video at the top of this post.

I’ll count the repetitions and provide form cues for each glute exercise so all you have to do is press ‘play’ and follow along.

This workout alternates dumbbell strength exercises with lower body plyometric exercises.

You’ll perform 12-16 repetition of the strength exercises. And complete the plyo moves for 30 second timed intervals.   

6 Best Booty Building Exercises

1. STRENGTH: Single Leg Squat
2. POWER: Single Leg Plyo Lunge
3. STRENGTH: Chair Step Ups + Rear Leg Lift
4. POWER: Squat Jump + Lunge Jump Combo
5. STRENGTH: Chair Bulgarian Lunges
6. POWER: Chair Glute Bridges

Repeat all 6 butt exercises x 4 sets.

Perform each exercises on the right side of the body for the first and third sets and repeat on the left side of the body for the second and fourth sets. 

Single Leg Squat

A single leg exercise that works your hips, hamstrings, quadriceps, and gluteus maximus.

These are the primary muscles used when running, making this a great lower body exercises for runners.

How to Properly Perform a Single Leg Squat:

1. Begin in neutral standing position, or narrow stance. Kick your butt, where your feet land is your natural narrow stance. Hold a dumbbell in each hand at your sides.
2. Kickstand or float one foot as you hinge forward at the hips. Push your hips backwards as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs. Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees to avoid ‘locking out’ the joint.
3. Squeeze the glute of your standing leg to stand up and return to the starting position.

Single Leg Plyo Lunge

An explosive single leg exercise to strengthen the lower body — hamstrings, quadriceps, gluteus maximus and calves.

How to Properly Perform a Single Leg Plyo Lunge: 

1. Stand with feet hip-distance apart.
2. Step one leg back into a reverse lunge, lowering your hips until both knees reach a 90 degree angle, front thigh parallel to the floor.
3. Explode off your front leg, driving your back knee forward as you leave the ground.
4. Land softly in the reverse lunge and repeat.

Chair Step Ups + Rear Leg Lift 

A step-up targets the quadriceps, hamstrings, and gluteal muscles in the butt.

How to Properly Perform a Chair Step Up + Rear Leg Lift:

1. Begin in neutral standing position, holding a dumbbell in each hand at your sides.
2. Step your right leg onto a chair or bench, driving through your right glutei to stand tall; keeping shoulders stacked over hips.
3. Once you reach standing position on the chair, float your rear, left, leg behind you; squeezing your glutes and hamstrings.
4. Slowly lower your rear leg as you lower back down to the starting position with control.

Squat Jump + Lunge Jump Combo

A powerful plyometric exercises to strengthen the quadriceps, hamstrings, calves, and glutes. Additionally this exercise activates the lower back, obliques, abs and core. 

How to Properly Perform a Squat Jump + Lunge Jump:

1. Stand with feet hip-distance apart.
2. Hop one leg back into a reverse lunge position, lowering your hips until both knees reach a 90 degree angle, front thigh parallel to the floor.
3. Explode up from the reverse lunge into a loaded squat position.
4. Perform a squat jump by driving off both feet to leave the ground. Land softly in a loaded squat position.
5. Repeat 2-4 on the other side of the body.

Chair Bulgarian Lunges

The Bulgarian split squat is a single leg exercise that targets your quads, hamstrings, and glutes.

How to Properly Perform a Bulgarian Lunge:

1. Stand with feet hip-distance apart. Holding one dumbbell in each hand at your sides
2. Step one leg back, balancing the top of your foot onto a chair or bench.
3. Lower down into a lunge position, lowering your hips until your front knee reaches a 90 degree angle, front thigh parallel to the floor and knee tracking behind front toes.
4. Dive off your front leg, squeezing your front glute, to return to a standing position.

Glute Bridges on a Bench or Chair

As the name applies, glute bridges primarily work the glutes; but they also work the hamstrings, lower back, and core.

Glute bridges have similar benefits to a squat, but another plus for the glute bridge is that it does not place any pressure on the knees or lower back. Making this a great exercise for people who are unable to squat due to back, hip, or knee pain.

How to Properly Perform a Glute Bridges on a Bench or Chair:

1. Lie flay on your back with your butt close to a bench or chair.
2. Place your heels on the bench or chair, legs bent at 90 degrees.
3. Driving through your heels, squeeze your butt to lift your hips up toward the ceiling.
4. Hold at the top for a moment, then lower your hips with control back down to a hover position and repeat this movement.

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