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! ЁЯНС 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! тЬи The Workout: 30-Minute Butt Workout For Women At-Home тЬи тЦ║EQUIPMENT: 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. ЁЯМЯ My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5тАЛтАЛтАЛ *Discount Code: NourishMoveLove тЦ║INSTRUCTIONS: тЬФя╕П 6 Glute Exercises (alternating strength exercises with plyometric exercises) тЬФя╕П Repetition Based and Timed Intervals (perform 12-16 reps of the strength exercises and 30 seconds of each plyometric move) тЬФя╕П Repeat x4 Sets (alternating legs with each set as needed for single leg exercises) тЦ║Workout Outline: 1я╕ПтГг STRENGTH: Single Leg Squat (MOD: Staggered Squat) 2я╕ПтГг POWER: Single Leg Plyo Lunge (MOD: Lunge + Knee Drive) 3я╕ПтГг STRENGTH: Step Ups + Rear Leg Lift (MOD: Reduce the level change) 4я╕ПтГг POWER: Squat Jump + Lunge Jump (MOD: Reverse Lunge + Squat) 5я╕ПтГг STRENGTH: Bulgarian Lunges or Split Squats (MOD: Standard Split Squat) 6я╕ПтГг POWER: Glute Bridges on Bench or Chair (MOD: Hip Thrusts) тЦ║TIME 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 тЭдя╕П Learn more about how to perform each of these glute exercises in this post: https://www.nourishmovelove.com/6-best-booty-building-exercises-women/ тЦ║ Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKтАЛ _________________________________________________________ тнРя╕П FAQs + TRAINER TIPS тЦ║ 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 IтАЩm constantly learning and trying to improve my form so I can share that with you as well! HERE S HOW TO FIX IT: 1я╕ПтГг 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. 2я╕ПтГг SHOELACES DOWN! In my older videos youтАЩll 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. тЦ║How 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/ тЦ║ЁЯд░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: тЦ║8-Minute BOOTY Workout At Home -- https://youtu.be/UyABQFE6WBU тЦ║10-Minute Glute Isolation with Resistance Band -- https://youtu.be/pHvp9LXf5i4 тЦ║30-Minute Lower Body Workout for Women (Dumbbells + Band) -- https://youtu.be/AK8Cc3O1Emg тЦ║30-Minute Resistance Band Leg Workout -- https://youtu.be/dbgP-jKARvk тЦ║40-Minute Legs and Butt Workout At Home -- https://youtu.be/_zCFnZNa210 _________________________________________________________ ЁЯЪи SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe тЦ║SUBSCRIBE 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 тЦ║ Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ тЦ║FOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
