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30 Day Challenge Week 2: Check in With Your Coaches

Build a Booty Workout - 27 Minute Butt and Thigh Workout for a Round Lifted Butt & Great Legs

27 Min • Lower Body
  • View on YouTube
    • Training Type Strength Training
    • Equipment Dumbbell, No Equipment
    • Membership Free


    If your goal is to increase the size of your butt or improve the shape of your butt then this is a workout you will want to add to your favorites list. Though this video may seem as though it is geared towards women this is actually a gender neutral routine and can be used by anyone wanting to focus on the glutes.

    The butt is actually made up of many different muscles but the three predominant muscles are the gluteus maximus, gluteus medius and the gluteus minimus.  Each one of the muscles plays a role in shaping the butt. Though they all typically work in unison there are ways to put more emphasis on one over another.

    Recommended: FBbooty: 4 Week Butt & Thigh Program; take out the guesswork & follow this plan that lays out exactly what to do to see real results.

    Trying to target each part of the butt is exactly what we set out to do when creating this routine. Each exercise puts a different load on different parts of the legs and butt to fully develop the glutes and surrounding muscles.  When done as shown in the video, (low repetitions and high weight) this routine can build muscle mass in the butt which in turn increases size, and improves shape by filling out the targeted muscles and lifting them. If you feel like you already have a big enough backside then you can also use this routine to simply lift the glutes by lowering the amount of weight used and increasing the number to repetitions complete. You may have to pause the video to give yourself enough time to get your extra repetitions in but the exercises form and order can be done identically as they appears in the video.

    Though we have done our best to make this a well balanced routine be sure to include other workouts for the legs and butt as well, not to mention for the rest of your body as you should never focus on working only one part of your body day after day. Be sure that though your "Leg Day" may be heavy on strengthening the glutes, the rest of your week is well rounded to include upper strength, core strength, cardio and flexibility.

    Workout Structure
    (The weights given are what Kelli is using per dumbbell and in no way are a suggestion of what you should lift. The weights are given only as a reference.)

    2 Sets of 8 - Lunge - 12lbs per hand
    5 Jump Squats (no weight)
    2 Sets of 8 - Curtsy Lunges - 9lbs per hand
    5 Jump Squats (no weight)
    3 Sets of 8 - Dead Lift - 24lbs per hand
    5 Jump Squats (no weight)
    3 Sets of 8 - Ski Squat - 15lbs per hand
    5 Jump Squats (no weight)
    2 Sets of 8 - Bridge 18lbs per hand
    2 Sets of 8 - Kneeling Rear Leg Raise and Pulse

    This routine burns a relatively high amount of calories per minute but it also has a very high after burn effect as your body heals itself from the damage that strength training causes (that damage is what makes your body heal stronger for the next time). Though the amount of weight you lift has a significant effect on the number of calories you burn, this routine has been estimated to burn around 5 calories per minute on the low end and 11 calories per minute on the high end including the warm up and cool down. That gives you a total calorie burn of 141 to 292 total calories for this 27 minute workout.