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20 Min Butt Workout at Home for Women & Men


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

While it’s true that squats can work your butt, they also work your quadriceps. Many will have a hard time getting adequate glute work while performing squats because their thighs tend to take over. Try this 20 minute butt workout at home or in the gym to isolate and build your glutes. The only equipment required is a pair of dumbbells and either a chair or bench. You may also choose to use a resistance circle / loop band for added resistance.

Here’s the resistance band we use

Butt Workout at Home

Complete 2 rounds of each exercise:
Deep Reverse Lunge / Reverse Lunge x 10
Stiff Leg Deadlift x10
Feet Elevated Frog Pump / Frog Pump x 30
Single Leg Hip Thrust with Band / without Band x 10
Dumbbell Glute Bridge with Band / without Band x 30
Bottom Half Sumo DL with Band / without Band x 20 pulses
Fire Hydrant w/ Band / without Band x 15 each
Hip Hinge Abduction with Band / without Band x 10 (pause)