208 to 312
Dumbbell, No Equipment
Our 26 minute lower body workout targets the thighs and 3 different glute muscles (minimus, maximus, and medius) comprehensively to whip the glutes into a rounder, firmer shape quickly.
Fitness Blender’s Workout for a Bigger Butt works, and you can get even more dramatic results, faster, if you hold onto weights while you do these exercises (where applicable). For example, on the static squats or ski squat marches, holding weights just above your shoulders will increase the demand on the glutes, which can help make them more round and shapely.
Workout Structure & Exercises:
We have eight different exercises in this video, and we do three rounds of the entire routine. Before each exercise interval starts, you will see a slow motion, black and white demo version of the next exercise.
Stutter Step Pulls – Holding a half squat through all of the repetitions will have your glutes and thighs burning by the end. Adding the arm motions in bumps up the cardiovascular benefit and calorie burn a bit.
Squats + Front Kicks – Focus on doing a deep squat before coming back up to kick one leg out in front of your body. Hold weights over your shoulders to make this an especially effective exercise to get a rounder butt.
Static Ski Squat + Alternating lifts – This is another exercise where the challenge and glute toning benefit is increased by the static hold of a squat throughout the movement. Carefully lifting that leg behind your body lifts the butt and helps reform the large glute muscles.
Butterfly Bridges – Kick your knees out so that the soles of your feet are pressed together – this more effective targets the glutes (as opposed to a traditional bridge). You will also feel this in your inner and outer thighs. Make the exercise harder by not actually letting yourself rest on the ground during repetitions.
Static Ski Squat March – Hold weights right above your shoulders while you march in that squat in order to make the exercise harder and increase the size of your butt.
Static Squat + Alternating Step Backs – If your butt and thighs were not already weeping, they might be after this one. Use slow and controlled motions to kick just one leg back behind your body as you stay in a squat the entire time.
Squat Pulses – Stay low and pulse 4-6 inches at the bottom of the squat motion. Hold onto those weights and you will get a bigger butt faster. If you have to take a break & shake your legs out, do so, but go right back into the exercises asap.
Standing Outside Thigh Raises – You will feel this in the outside thigh of the leg that is being lifted, and in the glute of the leg that is maintaining your balance. Make sure that you don’t use wild kicks to complete this motion, you want smooth lifts that you are in complete control over (no momentum!).
How many calories does this workout burn?
This routine will burn between 208 and 312 calories, depending on your weight, gender, muscle mass, how hard you work, whether or not you hold onto weight while you do these exercises, and more.
How often should I do this routine?
Doing this routine between 3-4 times a week is a good start to getting a rounder butt and burning a lot of extra calories while you’re at it. We also recommend that you mix up the training that you do – examples of good routines that target the same muscle groups in different ways are our Booty Boot Camp, Fitness Blender’s Butt Lifting Workouts, and our Curvy Body Workout (to name just a few).
Remember, if your muscles are sore, give them a rest by doing just cardio or a routine that targets the upper body.