penny barnshaw garage fitness girl

My Top 4 Intense Butt Workouts at Home


If you want to build a strong, bootylicious backside, you’re not alone! Long gone are the days when being rake thin was in fashion (thank goodness), and nowadays women are looking for exercises that can build a nicely defined, well-rounded butt🍑.

There are so many exercises you can do to effectively grow your glutes. In my workouts I like to mix it up and provide a wide variety of different exercises to really get those booty muscles firing. Below I’m sharing my top 4 butt workouts, using a variety of super effective targeted exercises like deadlifts, squats, lunges, hip thrusts and leg curls.

You’ll need to grab your dumbbells for these workouts, I recommend having a couple of different sizes close by so that you can work with what feels right. You’ll also need a miniband, although even without one you’ll still get an excellent workout. If you haven’t used a miniband in your workouts before, I’d highly recommend giving it a go, as they really do take your glute workouts to a whole new level. You can buy them here.

#1 Glute and Hamstring Workout at Home

Time to complete: 55 minutes +

Equipment: A variety of dumbbells plus miniband

How it works: This workout contains 3 separate circuits plus a killer “booty burnout” circuit at the end. You’ll be working on each exercise for 45 seconds, resting for 15 seconds between exercises, and you’ll be cursing my name at the very end! (But you’ll thank me later).

#2 Home Booty Workout for Women

Time to complete: 40 minutes

Equipment: A variety of dumbbells plus miniband

How it works: This 40 minute workout contains 8 supersets to work through. You’ll be doing each superset 3 times through with 30 seconds of work and 10 seconds of much-needed rest.

#3 Lower body strength and HIIT workout

Time to complete: 60 minutes +

Equipment: A variety of dumbbells plus miniband. (Modifications are provided if you don’t have your miniband yet).

How it works: You have 16 supersets to work through! We’ll work through each superset twice through for an intense workout, all while getting the fat-burning benefits of High-Intensity Interval Training (HIIT).

#4 Lean Legs and Glutes – Thigh Burning and Booty Building

Time to complete: 60 minutes

Equipment: A variety of dumbbells plus miniband (Modifications are provided if you don’t have your miniband yet). You’ll also need access to a wall, plus a sturdy bench, chair or box.

How it works: This 60 minute workout is insane! It consists of 3 circuits to go through twice, with 40 seconds work and 20 seconds rest between exercises.

I hope you enjoy these workouts as much as I loved creating them for you. Make sure to follow me on Instagram and Facebook and subscribe to my YouTube channel to get new weekly workouts just like these ones!

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