Intense 20-Minute Workout for Enhanced Buttocks

1.7 million Instagram followers and 9.5 million Facebook fans have been inspired by popular fitness trainer Emily Skye. And we hope with this simple but intense 20-minute workout routine, she can inspire you to work hard for your killer curves too!

Simple doesn’t always mean easy. Don’t force yourself into overly complicated moves and gain nothing out of it. If your moves are poorly performed, your butt is likely not to get any training.

Skye’s intense workout routine includes four moves only, which focus on engaging your glutes. While performing each repetition, maximizing your butt-strengthening potential by concentrating on squeezing the muscle throughout the exercise. By doing so, you won’t be wasting your time and effort.

Expect to feel the burn, and enjoy the outcome later!

1. Bodyweight Squat: Squat down as much as possible in 50 seconds before taking a 10s break.

2. Dumbbell Deadlift: Repeat as much as you can in 50 seconds before taking a 10s break.

3. Reverse Lunge: Do as much as you can in 50 seconds with legs alternated for each rep before taking a 10s break.

4. Hip Bridge: Repeat as many times as possible in 50 seconds before taking a one-minute break.

Repeat the circuit of the above listed four moves 4 times in total.

1. Bodyweight Squat

  • Start on your two feet shoulder-width apart with toes turned slightly outward.
  • Keep your core tight by bracing abdominal muscles. Hinge at your hips and bend knees until your thighs are parallel to the floor.
  • Press into the mid-foot to straighten your legs.
  • Skye’s Tip: Don’t forget to concentrate on squeezing your butt at the top of the exercise.

2. Dumbbell Deadlift

  • Stand with a straight spine, feet slightly hip-width apart, dumbbells in front of hips, and palms facing your thighs. If you are new to dumbbells, start small with a medium-resistance weight (about 10 – 12 pounds). Go heavier if you are comfortable.
  • Keep your knees slightly bent and lower dumbbells down the front of your legs (close to your shins), pausing when your torso is parallel to the ground.
  • Then slowly push through the mid-foot to get back to the starting position.
  • Skye’s Tip: Choose a challenging pair of dumbbells to maximize the results.

3. Reverse Lunge

  • Stand upright with hands at your hips and feet about shoulder-width apart.
  • Take a large step backward with one foot, landing on its ball so its heel is up.
  • Bend your knees so both your right and left legs form a 90-degree angle. The ideal position is with your back knee hovering about 3 – 6 inches off the ground.
  • Press the other heel into the floor to return to standing and alternate legs.
  • Skye’s Tip: Drive through the heel and midfoot of the front leg to stand up.

4. Hip Bridge

  • Lie on your back with your knees bent, your feet about hip-distance apart and your arms in low V by your hips.
  • Push through your heels to lift your hips up, then lower them back to the ground.
  • Skye’s Tip: Again, at the top of the repetition, don’t forget to concentrate on squeezing your glutes. And it is important to maintain your core tight throughout.