30-Minute BOOTY BUILDING Workout (The 6 BEST Glute Exercises At Home) | Dumbbells
Build your booty and grow your glutes with this 30-Minute BUTT WORKOUT FOR WOMEN! đ It s the ultimate butt workout for women, targeting the glute muscles with squats, lunges, step-ups and glute bridges. These glute exercises are designed to build strength and tone your butt from all angles (upper glutes, lower glutes and side glutes) and let me tell you -- this workout left my butt sore for 3 days! âš The Workout: 30-Minute Butt Workout For Women At-Home âš âșEQUIPMENT: Medium-to-heavy set of dumbbells and optional bench or chair for single leg exercises. I m using 10-12 lb dumbbells in this video, but might reach for 15s if I was working out at home and not coaching you through! If you re a beginner, you can do this workout with just your bodyweight. đ My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5âââ *Discount Code: NourishMoveLove âșINSTRUCTIONS: âïž 6 Glute Exercises (alternating strength exercises with plyometric exercises) âïž Repetition Based and Timed Intervals (perform 12-16 reps of the strength exercises and 30 seconds of each plyometric move) âïž Repeat x4 Sets (alternating legs with each set as needed for single leg exercises) âșWorkout Outline: 1ïžâŁ STRENGTH: Single Leg Squat (MOD: Staggered Squat) 2ïžâŁ POWER: Single Leg Plyo Lunge (MOD: Lunge + Knee Drive) 3ïžâŁ STRENGTH: Step Ups + Rear Leg Lift (MOD: Reduce the level change) 4ïžâŁ POWER: Squat Jump + Lunge Jump (MOD: Reverse Lunge + Squat) 5ïžâŁ STRENGTH: Bulgarian Lunges or Split Squats (MOD: Standard Split Squat) 6ïžâŁ POWER: Glute Bridges on Bench or Chair (MOD: Hip Thrusts) âșTIME STAMPS: 00:00 Introduction 00:40 Warm Up 05:43 Set 1 13:50 Set 2 21:30 Set 3 27:50 Set 4 33:30 Cool Down â€ïž Learn more about how to perform each of these glute exercises in this post: https://www.nourishmovelove.com/6-best-booty-building-exercises-women/ âș Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKâ _________________________________________________________ âïž FAQs + TRAINER TIPS âș FORM CORRECTION: Bulgarian Split Squats I ve made improvements to my own form since we first shot this Booty Building Workout, so you ll see my form could use some work in this post! We are ALL a work in progress and Iâm constantly learning and trying to improve my form so I can share that with you as well! HERE S HOW TO FIX IT: 1ïžâŁ SET UP from the ground up! This helps keep your shoulders stacked over hips avoiding the common error of stepping out too far away from the chair/bench causing a dip into the low back. 2ïžâŁ SHOELACES DOWN! In my older videos youâll see my back toe popped up on the chair. Shoelaces down keeps the work in the front leg (the goal of this exercise). This might be a slightly uncomfortable adjustment at first but I suggest adding a towel to your chair/bench and placing shoelaces down on the towel. âșHow often should I do this workout? It all depends on your current fitness routine and goals. I recommend adding a lower body workout like this that will get your heart rate up 1-2 times a week. A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Home Workout Plans (all with full Youtube videos!): https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âșđ€°Is this workout Pregnancy/Postpartum Friendly? Yes! BUT take a wider stance and slow down the moves as needed. Take low impact options, drop weights or take additional rest breaks. _________________________________________________________ TRY MORE of my BEST BUTT Workouts on YouTube: âș8-Minute BOOTY Workout At Home -- https://youtu.be/UyABQFE6WBU âș10-Minute Glute Isolation with Resistance Band -- https://youtu.be/pHvp9LXf5i4 âș30-Minute Lower Body Workout for Women (Dumbbells + Band) -- https://youtu.be/AK8Cc3O1Emg âș30-Minute Resistance Band Leg Workout -- https://youtu.be/dbgP-jKARvk âș40-Minute Legs and Butt Workout At Home -- https://youtu.be/_zCFnZNa210 _________________________________________________________ đš SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe âșSUBSCRIBE TO MY EMAIL NEWSLETTER: Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)! https://www.nourishmovelove.com/subscribe âș Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âșFOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
