20-Minute At Home-Butt Workout
This Trainer's 20-Minute Butt-Sculpting Workout Will Work Your Butt in All the Right Places
You asked for more at-home workouts and we listened. If you're looking for something quick, effective, and strengthening, you've got to try this glute-sculpting workout.
Stephanie Sanzo, a SWEAT app trainer and founder of the BUILD program, created this workout, and it will work your butt in all the right places.
The 20-Minute At-Home Butt Workout
Equipment needed: a set of medium or heavy dumbbells; choose a weight that challenges you while maintaining proper form. You'll also need a resistance band and a chair or a bench. Once you've got you're equipment, be sure to do a few glute-activating exercises to maximise your workout.
Perform three sets of the accessory exercise before advancing to the superset. Once you get to the superset, perform one round of reverse dumbbell lunges and one round of lateral band walks, taking little to no rest in between each move. Complete four rounds of the superset. Once you've finished the superset, you'll finish the workout with 60 seconds of hip abductions. Don't forget to cool down and stretch (or foam roll) once the workout is complete.
- Accessory movement: glute bridge: three sets of 20 reps
- Superset 1, exercise 1: reverse dumbbell lunge: eight to 10 reps (each leg)
- Superset 1, exercise 2: lateral band walk: 15 to 20 reps
- Burnout: hip abduction: 60 seconds
1 Accessory Exercise: Glute Bridge
2 Superset 1, Exercise 1: Alternating Reverse Lunge
