Everyone needs a good cushion and a healthy butt… Believe it or not, your glutes are also important for core body support. They are instrumental in keeping your hips in alignment with your back. Knock this workout in 20-minutes and reap the benefits of strong muscles that support your legs, hips and back.

Warning: Sitting may not be the most comfortable for you tomorrow… Heck, use it as motivation to get off the couch 🙂

Booty Blast, Healthy Butt 20-Minute Workout


Perform each exercise for 90 seconds. Finish all of the exercises, take a one-minute break, and then repeat.

If you are using a heavy weight to build muscle, move at a slower pace. If you are using a lighter weight, you may go at a faster pace to build endurance.

Glutes and calves… Glutes and Calves…

Muscles Worked: Quadriceps, glutes, hamstrings, calves.

Completely isolate your glutes with these kickbacks…

Muscles Worked: Glutes, hamstrings

Hold your glutes tight. 90 total seconds to complete.

Muscles Worked:Abdominal muscles, back muscles, lower leg muscles, triceps.

You can’t beat this exercise for nice legs…

Muscles Worked: Glutes, quadriceps, hamstrings, core muscles.

Hold for 90 total seconds. Feel your glutes to make sure they are tight the entire time!

Muscles Worked: Glutes, hamstrings, back muscles.

Don’t forget to repeat the circuit!

Nice work with this Booty Blast Workout! Post your time below to track your time on Facebook and encourage others!

Click here to find out how to optimize your post-workout recovery!