- Duration: 22 Minutes
- Calorie Burn: 110-220
- Difficulty: 4/5
- Equipment: Dumbbell, No Equipment
- Training Type: Strength Training, Toning
- Video Player: View on YouTube
The last time we put the phrase “for a bigger butt” into the title of one of our workouts, it caused a serious uproar; “why would I want a bigger butt?”, and “Are you kidding me, I am trying to shrink this thing!” being two of the most popular lines we heard.
We hear you, but here’s the real deal; the glutes (there are three muscles that make up the bum) are muscles – heavy ones. If you don’t go out of your way to work them, they are muscles that tend to happily respond to the call of gravity, sagging down the back of your legs and becoming soft and shapeless with inactivity.
A workout for a bigger butt, like this one, doesn’t necessarily mean that your booty is going to expand in size exponentially and uncontrollably; it means that it’s going to become better shaped – lifted, rounder, more firm. It won’t take up more space width wise, though you may notice that your butt starts to become more shapely, that your profile becomes more curvy looking, or, to be brief, that you start to get more of a “bubble butt”, if you do this routine regularly.
5 Groups of Exercises
2 Exercises per Group done in an AB, AB format
10 Reps per Exercise
No Warm Up; Cool Down & Stretch is included
We are using weights in this video to bump up the calorie burn of the routine, and to get the most benefit in building muscle and shaping the lower body. Even if you don’t have any kind of equipment available to use, you can do this butt lifting workout without weights and still get in a good workout.
Exercises in this routine
Squats (More advanced: Single Leg Drops or Single Leg Squats)
Reverse Long Lunges
Cross Over Lunges
(20) Power Skips
Prone Bent Leg Raise Pulses
Bridges (More Advanced: Single Leg Bridges)
Because we’re both in this workout video, it gives us the advantage of being able to show you easy/beginner and more difficult/advanced variations on some of the exercises. Make sure and choose the version that you can do without sacrificing form. Remember that at any point, if your form starts to suffer it is completely okay to drop the amount of weight that you are lifting (or drop it altogether if you need to).
We estimate that this lower body strength training workout video burns anywhere from 5-10 calories per minute, with the wide window of variance being due to the fluctuation that will occur when variables are considered such as amount of weight being lifted, and body weight.
How often can I do this butt and thigh workout?
We recommend that you do this routine with enough weight that you will be sore the next day. With leg muscles sore the following day, they will need rest; at least 24-48 hours. Remember, even if you love this particular workout video, you’re going to want to mix it up; we have over 100 free workout videos (well over 200 total) that focus on this specific body part and new ones are added almost every day of the week. Keep your training fresh and maximally effective by mixing your routine up often.
Both genders take note: this is a butt workout for women and men, as you can tell by both Daniel and Kelli appearing in this video. In all reality, there is no such thing as a male or female workout.