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Best Butt Workout

This Workout Is Magical Because It Will Actually Change the Shape of Your Butt

You wanted the best workout for your butt, and here it is. Complete with squats and lunges, as well as dumbbells for added resistance, this workout is the hardest thing your butt will do all day. And that's a good thing because that's how you know it's working to reshape your booty. It also means you're going to be sore as hell! Grab a set of medium-weight dumbbells, and let's do this!

The Workout

Time Move
0:00-4:00 Do as many rounds of this two-move workout for four minutes:
10 Dumbbell swings
10 Alternating forward lunges with hammer curl (5 per side)
4:00-5:00 Rest
5:00-9:00 Do as many rounds of this two-move workout for four minutes:
10 Romanian deadlifts
10 Reverse lunge with shoulder press (5 per side)
9:00-10:00 Rest
10:00-14:00 Do as many rounds of this two-move workout for four minutes:
10 Deep squat with overhead reach
10 Side lunge to curtsy squat (5 per side)

If you're unsure how to do any of these exercises, keep reading for complete instructions.

Image Source: POPSUGAR Photography / Benjamin Stone

Dumbbell Swing

  • Stand with your legs slightly wider than hip-distance apart and toes pointed slightly outward, holding your weight in both hands. Come into a squat, bringing the dumbbell between your legs and keeping your spine straight. Keep your chest open with shoulder blades sliding down your back.
  • Exhale, pulling abs in as you forcefully straighten your knees and bring your pelvis over your feet, squeezing your glutes as you stand. Your arms will naturally swing forward to around chest height; think of them like a pendulum riding the momentum of your straightening legs.
  • Inhale and allow the weight to fall between your legs, returning to the squat. This completes one rep.
Image Sources: POPSUGAR Studios, POPSUGAR Photography and POPSUGAR Photography / Kat Borchart

Alternating Forward Lunges With Hammer Curl

  • Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
  • Step forward with the right foot as you bend the elbows in a hammer curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just tap the floor.
  • Keep the weight in your heels as you push back to the starting position, completing one rep.
  • Repeat, stepping with the left foot this time, completing a second rep.
Image Sources: POPSUGAR Photography and POPSUGAR Photography / Benjamin Stone

Romanian Deadlifts

  • Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
  • Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight.
  • Now, squeeze your glutes to slowly pull yourself up (don't use your back).
  • Do 15 reps.
Image Sources: POPSUGAR Photography and POPSUGAR Photography / Benjamin Stone

Reverse Lunge and Press

  • Stand with your feet together, holding the weights at your shoulders with your palms facing out.
  • Step your left foot back, coming into a reverse lunge, making 90-degree angles with your front and back knee.
  • Push off your left foot, bringing your left knee forward so it is even with your left hip while raising your arms above your head. Do this motion with control.
  • Without touching the floor with your left foot, step back into the lunge to start your second rep. Complete as many reps as you can for 30 seconds on each side.
Image Source: POPSUGAR Photography / Benjamin Stone

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Deep Squat With Overhead Reach

  • Stand with your feet slightly wider than hip-width apart and toes pointed slightly outward, holding one heavier dumbbell with both hands.
  • Sit back into your squat, bending your knees to 90 degrees while keeping your elbows straight, and raise the weight overhead.
  • Lower your arms as you straighten your knees to stand; this completes one rep.
Image Sources: POPSUGAR Studios, POPSUGAR Photography and POPSUGAR Photography / Kat Borchart

Side Lunge to Curtsy Squat

  • Holding a dumbbell at your chest, step your left leg wide to the left, coming into a lateral lunge, bending your left knee. Keep your chest lifted and your weight in your left heel.
  • Push off with your left foot, and cross the left leg behind your right, coming into a curtsy, bending both knees. This completes one rep.
  • Step out to the left, returning to your side lunge.
  • Continue alternating between these two moves for 20 seconds. Repeat on the other side for another 20.
  • Take a 20-second rest.
Image Source: POPSUGAR Photography

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