- Home Workouts
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.
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.
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.
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.
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.
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.
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.
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:
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:
A step-up targets the quadriceps, hamstrings, and gluteal muscles in the butt.
How to Properly Perform a Chair Step Up + Rear Leg Lift:
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:
The Bulgarian split squat is a single leg exercise that targets your quads, hamstrings, and glutes.
How to Properly Perform a Bulgarian Lunge:
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: