We all want a tight, toned backside, right? Well, this workout will help us to achieve it!
While one workout isn’t going to solidify your glutes, this is a great place to start. Spend the next 20 minutes with some dumbbells, bands, and a positive attitude, and I promise you will be feeling the burn on your backside.
I like to do these short, quick, and targeted workouts every so often when I need a break from my normal training, I’m out of town, or I simply want to add a little extra fire to my backside.
If you’ve been following me then you know that I prioritize progressive overload-focused training each week, doing the exact workouts I share in my app, FHM+. It’s my consistency with this program that has helped me to unlock a better-looking and feeling body.
If you enjoy this workout and want to optimize your results and secure long-term results, consider joining the FHM+ App.
Purpose of This Workout
The purpose of this workout is to isolate and work your glutes for a comprehensive workout that torches your backside. For those who want tight, toned, and round glutes that look great in pants and leggings, the exercises in this workout will help you get there.
Equipment Required
In order to successfully complete this workout, you will need the following equipment at a minimum:
- 1-2 pairs of dumbbells
- 1 bench or solid surface (couch, chair, ottoman, cooler, etc.)
Can This Workout Be Done Without Equipment?
Yes, you can modify this workout to be done without equipment.
20-Minute Booty Sculpting Workout
Alright, here’s what we have on deck for this workout:
Squat Pulses
Begin with feet shoulder-width apart, dumbbells at your sides, and stay low in a squat position, pulsing a few inches up and down.
Glute Bridge March
Begin by lying on the floor, placing the dumbbell across your hips, holding it steady with your hands, and lifting your hips into a bridge position. Alternate lifting one knee toward your chest while keeping your hips stable.
Bulgarian Split Squats
Hold dumbbells at your sides. Place your back foot on an elevated surface (bench, box, couch, etc.) while keeping your front foot firmly planted on the floor. Lower straight down, keeping your knee over your ankle. Push through your front feel to stand back up.
Fire Hydrants
Begin on all fours. Place a light to medium dumbbell behind your knee. Lift your knee out to the side, holding the dumbbell securely. Slowly lower back to the starting position.
Sumo Squat with Calf Raise
Begin in a sumo stance (feet wider than shoulder-width apart, toes pointing outwards slightly), Hold one dumbbell in both hands at chest level. Squat down until your thighs are parallel with the ground, then rise onto your toes. Lower your heels back to the ground and return to the starting position.
Weighted Clamshells
Lie on your side, knees bent and feet stacked together. Hold a dumbbell on top of your thigh and open your knees while keeping your feet together. Slowly lower your top knee back down to the bottom knee.
Optional Challenge Move: Weighted Jump Squats
Hold one dumbbell at chest level, bend your knees, and squat down slightly. Explode back up, landing softly with knees bent.
20-Minute Booty Sculpting Workout
Ready to turn up the heat on your glutes? Let’s put these exercises together for an epic glute-sculpting workout.
This workout will be done circuit-style, which means you will complete all exercises from top to bottom one time through, rest, and then go back to the top. This isn’t my typical workout format, however, it’s fun to mix things up every so often and to provide a different type of stimulus to our muscles.
For this workout, you will perform 3-4 rounds (depending on your time constraints), with a 60-second rest between rounds. Here’s the program:
| Move | Sets | Reps |
|---|---|---|
| Squat Pulses | 3 | 10 per leg (20 total) |
| Weighted Glute Bridge March | 3 | 10 per leg |
| Bulgarian Split Squats | 3 | 10 per leg |
| Fire Hydrants | 3 | 12 per leg |
| Sumo Squat with Calf Rais | 3 | 12 |
| Weighted Clamshells | 3 | 12 per leg |
| Optional: Weighted Jump Squats | 3 | 12 |
Other workouts you'll love:
Back and Bi's (30 minutes)
Upper body and core (30 minutes)
That’s a Wrap on This Booty Burner
If you got through this workout, congratulations! This style of workout is not easy and with the specific emphasis on the glutes, you’ll be feeling the burn from this one. If your goal is to achieve a sculpted body, make sure you’re following a well-rounded workout program that emphasizes progressive overload like the ones found in the FHM+ App.
If you give this workout a try, come back and let me know what you think!
