Are you looking to tone and strengthen your glutes without having to leave the comfort of your own home? Look no further! This 7-minute butt workout is perfect for those who want to get a great workout in without having to go to the gym. With these simple butt challenge, you can achieve a toned and lifted butt in no time.
By incorporating this 7-minute butt workout into your at-home fitness routine, you can achieve a toned and lifted butt without ever having to leave your house.
1. Squat
Stand with your feet shoulders-width apart, arms bent, hands in loose fists at your chest. Bend your knees, lowering your butt until your thighs are parallel to the ground. Return to start, squeezing your glutes at the top. Repeat for 1 minute.
2. Pulsing Lunge
Stand with your feet hips-width apart, elbows bent, hands in loose fists at your chest. Take a large step forward with your left foot, digging into the heels to trigger the glutes. Bend both knees until your left thigh is parallel to the floor and right knee hovers above it. Straighten your legs, then lower back down. Continue alternating for 1 minute.
3. Stiff-Leg Deadlift
Stand with your feet shoulders-width apart, knees slightly bent, and arms extended toward the ground, hands in fists in front of your thighs. Shift your hips back as you hinge forward, reaching your upper body toward floor. Lower as far as possible with a straight back (no rounding!). Reverse the motion to return to start, squeezing your glutes at the top to complete one rep. Repeat for 1 minute.
4. Glute Kickback
Starting on all fours with your wrists under shoulders, and knees under your hips, lift your right knee to hips-height or higher, extending your foot toward the ceiling. Bring the knee back to starting position to complete one rep. Do all your reps, then repeat on the opposite side. Continue alternating for 1 minute.
5. Weighted Hip Thrust
Lie on your back with knees bent and soles of the feet on the floor. Hold one dumbbell in each hand and place them above each hip. Keeping your shoulders away from your ears, lift the hips straight up as high as you can, squeezing the glutes at the top. Lower with control to complete one rep. Repeat for 1 minute.
6. Kickback to Hydrant
Starting on all fours, with toes pointed, raise your left knee straight up behind you until you feel the contraction in your glutes — the higher the better. Return to starting position with control, then extend the left knee out to the side. Come back to starting position to complete one rep. Perform all your reps, then repeat on the opposite side. Continue alternating for 1 minute.
7. Single Leg Hip Thruster
Lie on your back with knees bent, soles of the feet on the floor, and arms extended along your sides. Extend your right foot straight up toward the ceiling with toes pointed. Keeping your shoulders away from your ears, lift the hips straight up as high as you can, squeezing the glutes at the top. Lower with control to complete one rep. Perform all your reps then, repeat on the opposite side. Continue alternating for 1 minute.
Keep reading: 6 Best Exercises for Reducing Hips and Thighs Fat Fast
