Your butt does a lot for you, perhaps more than you know. Thanks to your behind, you can climb stairs, stand upright, and take on life. That's because this muscle group [1], consisting of the gluteus maximus, gluteus medius, and gluteus minimus, extends the hips, rotates the pelvis, and gives you balance.
It's essential that you activate your glutes to combat dormant butt syndrome, a phrase coined by Ohio State University [2] physical therapist Chris Kolba PhD, MHS. And, as it turns out, building your backside can even lead to better posture and metabolism [3].
So you want to work on your butt? Doing hundreds of squats won't cut it [4]. Let's spice things up with some no-fuss booty workout videos straight from YouTube. All are 20 minutes or less; none require a gym membership, meaning there are no excuses here.
Class FitSugar Booty-Shaping Workout With Nicole Steen
Workout length: 10 minutes.
Equinox trainer Nicole Steen [6] incorporates bodyweight exercises [7] like donkey kicks and fire hydrants [8] in this quick workout that requires zero equipment.
Butt, Hips, and Thighs With Katie Dunlop
Workout length: seven minutes.
Katie Dunlop of Love Sweat Fitness [9] brings a quick workout for your outer thighs, hips, and booty with bridge variations, plank jacks [10], and more.
Class FitSugar Lazy-Girl Booty Workout With Jake DuPree
Workout length: 15 minutes.
This workout from Pilates trainer Jake DuPree [11] is called the "lazy-girl workout" because you never leave your mat. Though don't be fooled; your glutes will burn.
Banded Booty Burnout With SugarySixPack
Workout length: 12 minutes.
ACE-certified trainer and pre/post natal specialist SugarySixPack [12] shows us just how hard a booty band workout can be.
Class FitSugar Butt Lift With Blogilates's Cassey Ho
Workout length: 10 minutes.
With moves like the dancer's sweep and elevated clamshell leg lifts, Blogilates [13] creator Cassey Ho will have your glutes firing for sure. (Trust me.)
Kelsey Lee Beyoncé Butt Workout
Workout length: eight minutes.
This workout from trainer Kelsey Lee [14] ends with a burnout set of jump squats.
GymRa Weighted Butt Workout
Workout length: 20 minutes.
Nicole Steen leads another workout, this time on GymRa's YouTube channel [15]. She recommends using weights that make the last two reps of your exercises challenging.
Class FitSugar Booty-Burner Workout With Anna Victoria
Workout length: 15 minutes.
Anna Victoria [16], creator of the Body Love app [17], challenges us to do glute exercises, starting with some booty band work.
Fitness Blender Pilates Butt and Thigh Workout
Workout length: 20 minutes.
Though this workout targets the glutes and thighs, you'll be feeling it in your core as well with moves like single-leg bridges.
Cassey Ho Butt Workout
Workout length: seven minutes.
This video from Cassey Ho's YouTube channel won't take you long at all. Think about it: you need more time to cook dinner or do laundry.
Class FitSugar Booty Burner With Katie Dunlop
Workout length: 10 minutes.
Katie Dunlop joins Class FitSugar for a booty-burning workout filled with bridges and curtsy lunges [18]. She adds more dynamic moves like 180 squat jumps [19] too.