33 Minute Butt Lift Workout - Butt Toning Exercises


Calorie burn:

310 to 410





Equipment Needed:


Workout type:

Barre, Toning

Body focus:


Workout Details

The butt is a group of muscles that can very much be reshaped and firmed according to your liking.

The glutes are comprised of three different muscles (maximus, minimus, and medius). If you spend a lot of your day sitting on this particularly large muscle group, you will find that it begins to go soft, and lose it’s shape. Because it is a large and heavy muscle, it may even begin to sag without regular exercise.

All of the exercises in this Butt Lift Workout are designed to get your rear back in good shape-literally. As an added bonus, while you are reshaping your butt, you’ll also be burning a good deal of calories. We estimate that this routine can burn 310 - 410 calories, depending on many different variables, including gender, muscle mass, bodyweight, etc. (these numbers are rough estimates and the exact figures depend on a large number of complex variables).

All you need to do this routine is a bench or chair, and dumbbells (or resistance bands, or a medicine ball, or 2 cans of soup…etc). Do make sure that the bench or chair you use for the Step Up Kick Backs is solid and not going to scoot across the floor when you step onto it.

Here are the exercises in this routine:

1. Downward Dog Leg Raise – This is one of my favorites. Because of the Downward Dog position, you get a bigger range of motion on the reverse leg lift. Make sure that you use smooth and controlled motions (no swinging or using momentum) and squeeze the bum at the top of the movement.

2. Squats + Leg Kick Backs – The leg kick back at the top of the squat turns this into a bit of a plyometric exercise. That means that along with toning the booty & burning extra calories, you’re also building strength & shortening your muscle reaction time (read more about Plyometrics under our “Fitness” category).

3. Standing Rear Leg Raises – Essentially quick, mini leg lifts, this is a small, but effective range of motion for lifting the butt.

4. Butt Twisters – Hit the glute muscles from multiple angles with this variation of the kneeling leg lifts. Again, focusing on smooth and controlled movements is paramount for this butt exercise.

5. Swinging Bridge – This is a fantastic and low impact way to tone and bring shape back to the derrière. Focus on really pushing upward through heels so that you feel it in the glutes at the top of each side of the “bridge”.

6. Step Up Kick Back – A calorie burner and toner, this move also puts a heavy demand on your core because you have to balance yourself each time that you step up onto the bench or chair.

7. Assisted Single Leg Lunges – This is essentially a beginner level single leg lunge. You don’t have to go very far down into the range of motion in order to feel a burn in the glute and quads.

8. Plie Squat + Upright Row – In comparison to a regular or Sumo Squat, the Plie Squat has your toes pointed outward and your upper body more upright. Along with engaging those glutes, the thighs also get a working over with this exercise.

Doing this workout 3-4 times per week will make a big difference in reshaping and lifting your butt. Ideally, you should sandwich this routine in between two short cardio sessions. For example: 15 minutes of cardio prior (this can also double as your warm up period), and then an additional 15 minutes after.

Always make sure to warm up before doing any strength training or toning workouts. You’ll also want to make sure that you stretch once you are finished - check out our complete full length workout video library in order to find some great lower body stretching routines.



01/11/15 8:13am

Added 3lb ankle weights to this video, and I could definitely see where I need to gain more strength (aka my lower back and my abs!). Good workout. The only thing I found frustrating is that the ads are placed in awkward points of the video. There are enough ads to place them during the quick break between the rounds. They kept appearing during the 2nd or 3rd exercise of each round. Regardless, these videos are great!


08/05/14 7:33pm

Kelli where did you get the leggings you're wearing in this video??


07/16/14 3:32pm

How long before you actually start to see results in your bum?


06/27/14 1:10pm

i tried doing some of these with ankle weights, but it caused a lot of back pain, so i took them off. it helped some. am i getting back pain because my legs are not strong enough yet? or is it bad form?


08/29/13 11:11am

Does this reduces fat in butt and makes it smaller???????????????


08/05/13 2:42pm

I have been really been excercising a lot this summer and doing a lot of butt and thigh workouts! But I noticed about a week and a half ago that one of my legs is smaller than the other. I have been doing more reps on the bigger leg but it is not working! What should I do?


07/11/13 10:54pm

I blend this with other workouts together. After three weeks and the change is huge. I shrink from size 26 to 24, it is not just the size are shrinking down, but really the toning body makes me so happy every time I look at myself in the mirror. The four packs in my ab is definitely showing up, so so happy~ THANK YOU!


07/05/13 8:38am

Day 15) lower body - end of week 3for me weight 113, waist 28, lower ab 32, booty 34- lost inch off lower ab, and started at 20% body fat now at 18% sweeeet I'm feeling like my baby pooch will be gone soon. love these workouts because I'm not looking to lose weight just maintain but get rid of pootch and its working! plus my butt looks fabulous ;) I'm feeling I found the right combination finally!!


01/11/13 2:50am

I have a question, can i combine this exercise routine with your natural Brazilian buttock lift?...I really enjoy doing the natural Brazilian buttock lift but, i find it a little easy now because i have been doing it for a while..i would like to add something to it and this seems like a good work out. can i do both of them on the same day? and how many times per week? thank you in advance! :)


11/05/12 8:07pm

Just completed this workout- burned 200 calories
28 year old female, 122lbs, 5'2
I added 10lb press during the step ups and I added 10lb curls during the lunges.
Great workout, thank you!


09/03/12 5:56pm

Hi, a question over here, if a 135 lbs. person burns roughly 330 lbs. how much a person who is almost 100 will burn?, I do these exercises now for toning specially my butt which need a really a good lift. Any other video that you can recommend. By the way, I love your video, that is why I am suscribed via youtube and this website.

fitness blender

07/23/12 7:34pm

@elenae - No, it doesn't mean it's not working. You could always try a harder workout if you were worried about it.


07/20/12 7:12am

Hi there! I did this yesterday, but I'm not sure if I'm doing it well.I expected to feel stiff today, but I don't feel any soreness in my glutes. Does it mean that my muscles aren't working?

fitness blender

07/18/12 11:52pm

@elenae - Ankle weights will bump up your caloric burn slightly & help tone & lift the booty faster, maybe even add a little extra size (in a good way!)


07/18/12 12:11pm

Thanks for your routines! I'd like to ask you if it's ok to do this routine with some extra weight on the ankles.Would it make a difference in the results?
Thank you!

fitness blender

06/06/12 7:39pm

@eiso4ever You cannot spot reduce fat. You need cardio, strength training and healthy eating in order to reduce overall body fat. Give it time and be consistent and it will happen for you. @Maghreb Are you sure about your caloric intake? It sounds like you are exercising enough so my guess would be that you are underestimating your calorie intake or overestimating your caloric burn from exercise. Try a food journal & look for the sneaky calories., & try focusing on increasing your exercise intensity instead of workout length.


06/01/12 4:15pm

I love these videos! I have been doing them for 4 months now, but I havnt seen any change yet. Am I doing something wrong?

I excercise 4-6 times a week, about an hour a day. I am eating 1700 cal a day in stead of 1300 cal a day because it became too heavy for me. I am a woman of 25 years old and 163 cm and weight 130 pounds...

My goal is to lose some weight (fat) but I would like to have stonger legs and a bigger butt!!! :D But since 8 weeks I only gained weight, and I didnt even eat alot unhealthy food :( What can I do to achieve my goal? And how long would that take?

Thank you so much in advance!


05/29/12 4:01am

and i dont want to make my butt bigger


05/29/12 3:06am

please i have a larg hips and a lots of fats at my hips and butt which change my body shape, which exactly workout is suitable for me?

fitness blender

05/07/12 12:37pm

Charia24 This position definitely has that side affect though the more you do it the less you will be effected by it. In the mean time you can always switch it out for Pilates Kneeling Rear Leg Raises, there is a video demonstrating it under "Exercises" and "Pilates"


05/05/12 7:54pm

Great workout, I can really feel the burn. Although, I don't like doing the Downward Dog Leg Raises, all the blood rush to my head.. it's makes me dizzy in that position, is there a way to work with that.. or overtime it's just something you have to get used to?? Thanks guys for being great!!

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