Sample Butt Workout Program
Fitness

A Sample Butt Workout That’ll Actually Give You The Bum Of Your Dreams

Everyone’s on a quest for the perfect butt. Perfect, of course, means something different for each person. But there are some general rules to follow for a more toned backside, which I shared recently. To take it a step further, though, I’ve put together a butt workout program that you can follow step-by-step in your journey for your ideal derrière.

Before you start the workout, you’ll want to spend 5-10 minutes warming up with light cardio—this can be a slow jog, a fast walk, medium exertion on the stepmill, etc. Then, to really get ready for the work ahead, you can do two warm-up sets (15-18 reps each) of box squats using lighter weights.

And remember: the last 2-3 reps of your working sets should feel like a struggle. If they don’t, you need to increase the resistance on your next set.

Box Squats: 3 sets x 10 reps

Place your feet wide and stand away from a box or bench. This is your starting position. With your core tight, push your knees out and bum back as you begin to sit back toward the box or bench. Breathe in while you do this.

Pause briefly when you reach the box. With your weight in your heels, drive off the box until you’re standing. Breathe out while you do this. That’s one rep.

 

Heather Marr's Sample Butt Workout: Box Squats

Walking lunges with pulse: 3 sets x 20 reps

Stand tall with your feet together and core tight. This is your starting position. Step forward with your left foot and while breathing in, lower the right knee until it’s almost touching the ground.

Breathe out while you push through the heel of your front foot (this is the working leg) and press up to a standing position, with your feet locked in place.

Lower the back knee again until it’s almost touching the ground. Breathe out as you do this. Pushing through the heel of your front foot, step your back leg forward, passing the front foot and landing far in front of you while breathing out. That’s one rep.

 

Heather Marr Sample Butt Workout: Walking Lunge

Bulgarian Split Squats: 3 sets x 10 reps (per leg)

Stand with a flat bench or box behind you, and lift your right foot back to rest your toes on top. This is your starting position.

Lower your back knee until it has almost reached the ground, breathing in as you do. Stand back up to the starting position, focusing on pushing through the heel of your front foot while breathing out. (The working leg is the front leg.) That’s one rep.

 

Heather Marr Sample Butt Workout: Bulgarian Split Squats

Step-ups: 3 sets x 10 reps (per leg)

Start standing in front of a box with your left foot resting flat on top. This is your starting position.

Breathe out as you push through the heel of the left foot, rising up so that both legs are straight. The working leg is the one that’s on the box. Pause and lower to the starting position as you breathe in. That’s one rep.

 

Heather Marr Sample Butt Workout: Stepups

Leg press (foot position high and close): 3 sets x 10 reps

Using a leg press machine, sit down and place your feet on the platform in front of you. Your feet should be high and close to your body. Remove the safety bar and push the platform all the way up with your legs extended but knees not locking. This is your starting position.

Lower the platform slowly toward you as you inhale. Pushing through your heels while exhaling, extend your legs to the starting position. That’s one rep.

 

Heather Marr Sample Butt Workout: Leg Press

 

A special thank you to Jessi Butterfield for hair and makeup!

 

Read This Next

Here are Heather’s three best tips to get the derrière of your dreams.
Plus, she explains how fitness changes as you age

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