Build A Beautiful Butt With This Terrific Glute Workout

Fed up with your rear-end? Just want a better looking butt? Well this glute workout will help you change that for good!

One key to getting a nice firm, toned & perky butt is...

A variety of exercises which hit your glute muscles from all different angles!

When you do a glute workout you should include exercises which hit the...

  1. Gluteus Minimus
  2. Gluteus Medius
  3. & The Gluteus Maximus

Once you do this, and only then, your butt will begin to take on a much better shape, it will lift up, tone up and begin to look fantastic in whatever you're wearing. So what are you waiting for? Let's get started!

 

Glute Workout Instructions

  • Do a warmup before you start this exercise
  • This workout is a circuit of 5 exercises.
  • We'll tell you how many reps to do in the exercise description.
  • Aim for doing 4 rounds of the circuit. If you can't do 4 then just do as many as you can.

 

The butt firming exercises in this glute workout are shown below

  1. Hill Runs/Skipping/Block Run
  2. Lunge Jumps
  3. Squats
  4. Skipping Tuck Jumps
  5. Doggy Leg Kicks

 

Exercise 1 - Hill Runs

Hill runs are great fun! They're also very good for building glute muscles and keeping your heart rate up.

As you run up the hill try to include the following...

  • Straight up and down runs
  • Some lateral (side to side) movements

This will ensure that you hit all of those glute muscles.

Try to keep going non-stop for 2 minutes.

glute workout hill running

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Exercise 2 - Lunge Jumps

Next in the circuit is lunge jumps. These are some of the best butt exercises because they are so explosive! Explosive exercises like these are great for toning, tightening and getting rid of that saggy butt!

  1. Start off in the lunge position.
  2. Push up and leap into the air.
  3. While you're in the air change your legs. ie: front to back.
  4. Land again in the lunge position.
  5. Repeat immediately.

Do 10-20 repetitions in each set

glute workout - lunge jumpsglute workout - lunge jumpsglute workout - lunge jumps

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Exercise 3 - Squats

These squats are simple, but so effective. The deeper you go into the squat the more effective they are.

You can either use a medicine ball or a single dumbbell as a weight.

Make sure your knees don't move past the front of your toes as you go down into the squat.

  1. Stand up with your knees slightly bent.
  2. Hold a medicine ball out in front of you.
  3. Bend your knees and lower yourself deeply into the squat position.
  4. Hold for 1/2 a second.
  5. Squeeze your glutes as you stand up.
  6. Repeat.

Do 10-15 repetitions of the sequence in each set.

 

Thigh exercises squats stage oneThigh exercises squats stage two

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Exercise 4 - Hip Raises

This exercise works your hamstrings, glutes and lower back. To make them as effective as possible, when your hips get to the top, push just that little bit higher.

  1. Get into the position shown on a yoga mat.
  2. Lift your hips up to the second position.
  3. Squeeze your glutes and lift a little bit higher.
  4. Slowly lower your body back to the floor.
  5. Repeat.

Do 10-15 reps

hip raiseship raises

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Exercise 5 - Donkey Kicks

This exercise also requires going the extra distance. Once you think you've got your leg as high as you can, go a little bit higher. This will give you maximum gluteal activation!

To target different areas of your glutes you can tilt you leg out to the side before you lift it - much like a dog on a fire hydrant ;)

  1. Get onto all fours.
  2. Keep your back as straight as possible.
  3. Raise one foot upwards.
  4. Try keep a 90 degree angle between your hamstring and calf.
  5. Make sure that you keep your hips level.
  6. At the top, raise your leg just a little higher.
  7. Lower your leg back down, but don't rest it on the floor.
  8. Remember to do this in a slow controlled movement.
  9. Repeat.
  10. Change legs.

Do 10-15 repetitions on each leg.

 

Glute exercises leg kicks stage oneGlute exercises leg kicks stage two

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Here's an easy way to get a toned butt

We're sure you agree, there's nothing better than the sight of a nice toned tush! And after doing this glute workout, you're a big step closer to getting one.

If you want to learn even more top glute exercises, we highly recommend the firm butt exercises program. It has got some great glute workouts and exercises which completely embrace that key we were talking about... remember it?

One key to getting a nice firm, toned & perky butt is...

A variety of exercises which hit your glute muscles from all different angles!

 

Click here to read Shaye's review of the firm butt workout

 

 

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