If you want to tone and tighten your butt, this six-exercise glute circuit will definitely do the trick! It can be used as a stand-alone workout or tacked onto a regular workout, two to three times per week. The best part is that it can be completed in twenty minutes or less!

The only equipment necessary for this workout is a bench or a chair. All exercises can be completed using body weight only, however, if you want more of a challenge, you can use a set of five-pound dumbbells (for beginners) or 10-pound dumbbells (for more advanced) for select exercises.

Complete the exercises circuit-style, meaning back to back with no rest. When you have completed all of the exercises, this signifies one round. Complete 4 rounds.

Beginner Tip: Take up to two minutes of rest between rounds.

Advanced Tip: Take up to one minute of rest between rounds.

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Beginner: 5 reps each leg

Advanced: 10 reps each leg

With hands on your hips or holding dumbbells at your side, stand with your feet shoulder-width apart about three feet in front of a bench or a chair. Lift one foot behind you so the top of your sneaker lies flat against the bench or chair. This is your starting position. Keep your posture upright as you move your body downwards, bending at the knee. Ensure that your knee does not go over the front of your toes. When your quad is parallel to the floor, return to the starting position. Repeat for the desired amount of reps and switch leading legs.

The Only 6 Exercises You Need For A Great Butt Hero Image

Beginner: 10 reps

Advanced: 15 reps

With hands on your hips or holding a dumbbell, stand with your feet pointed outwards, wider than shoulder-width apart. This is your starting position. Lower your body as if you are going to sit in a chair until your quads are at least parallel to the floor (if you can get lower, do so). Return to the starting position and repeat for the desired amount of reps.

The Only 6 Exercises You Need For A Great Butt Hero Image

Beginner: 5 reps each leg

Advanced: 10 reps each leg

With hands on your hips or holding dumbbells at your side, stand with your feet shoulder-width apart. This is your starting position. Lift your right foot off of the ground, moving your leg behind you at an angle, as if you were going to curtsy. As your right foot finds the ground, bend at your left knee, bringing your left quad parallel to the floor. Return to the starting position and repeat with the opposite leg. Complete the movement for the desired amount of reps.

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Beginner: 10 reps

Advanced: 15 reps

Lie on the ground with your knees bent and your feet flat, shoulder-width apart. Place your arms on the ground at your sides. This is your starting position. Lift your butt off the ground until most of your weight is balanced on your upper back. Squeeze your glute muscles for one or two seconds before returning to the starting position. Repeat for the desired amount of reps.

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Beginner: 5 reps each leg

Advanced: 10 reps each leg

Place your hands and your knees on the ground. This is your starting position. Contract your right glute muscles as you bring your right leg up behind you. Keep the right knee bent as you perform the movement. Hold the position for one to two seconds before lowering your leg back to the starting position. Repeat for the desired amount of reps and then switch legs.

The Only 6 Exercises You Need For A Great Butt Hero Image

Beginner: 10 reps

Advanced: 15 reps

Lie on the ground on your stomach with your hands folded on top of each other and your forehand resting on your hands. This is your starting position. Raise both of your legs behind you as far as they can go by contracting your glute muscles. Hold the movement for one to two seconds before returning to the starting position. Repeat for the desired amount of reps.


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