If You Want to Lift and Sculpt Your Booty, Do This 10-Move Workout

Updated on 6/22/2018 at 9:25 PM

POPSUGAR Photography | Kathryna Hancock

This booty-shaping workout involves 10 of the best basic yet effective butt-blasting moves. Some involve dumbbells to add resistance, while others are plyometric moves to get your heart rate up. All are designed to build and tone your glutes, so get ready to feel a major booty burn.

What you need: A set of medium-weight dumbbells and a step or bench.

Directions: Do each exercise for 30 seconds for a five-minute workout. For a longer workout, repeat one or two more times.

The Workout

Squat Hop
Deadlift
Dumbbell Sumo Squat
Elbow Plank With Donkey Kick
Lunge Jumps
Goblet Squat
Side Lunge to Curtsy Squat
Step-Ups
Single-Leg Touch
Superman

Detailed instructions for each move follow.

Squat Hop

Before you start this move, visualize a large square on the floor; you're standing in the bottom-right corner of it, feet hip distance apart.
Keeping weight in the heels, bend the knees, and squat down. Take a huge jump forward to the top-right corner of that imaginary square, landing quietly back into a squat.
Keep going around the square, jumping to the left, jumping back behind you, and jumping to the right. Now you're back where you started.
Reverse your jumps around the square in the opposite direction.
This counts as one rep.
Keep going for 30 seconds.

Deadlift

Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend at your hip joint, not your waist, and lower the weights as far as possible, keeping the back straight. Keep the weights close to, almost touching, your legs.
Squeeze your glutes to slowly pull yourself up, completing one rep.
Do as many deadlifts as you can for 30 seconds.

Dumbbell Sumo Squat

Stand with your feet wide, toes pointing out, holding both dumbbells in front of the chest. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
Rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
This completes one rep.
Do as many reps as you can for 30 seconds.

Elbow Plank With Donkey Kick

Begin in an elbow plank with your elbows directly under your shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
Lift your left leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep your pelvis square to the floor; don't let it twist.
Press your left heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge, but rather concentrated on the booty and hamstring.
This counts as one rep.
Complete 15 seconds of reps on each side.

Lunge Jumps

Stand with your feet together and your knees soft.
Jump and come into a lunge with your left leg forward.
Push off with both feet, jumping them together, and then hopping into a lunge with your right leg in front.
Jump your feet back together to complete one rep.
Complete as many reps as you can in 30 seconds.

Goblet Squat

Stand with your feet wider than shoulder width, with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
With your weight focused on your heels, push yourself up to the starting position to complete one rep.
Complete as many reps as you can for 30 seconds.

Side Lunge to Curtsy Squat

Holding a dumbbell at your chest, step your left leg wide to the left, coming into a lateral lunge, bending your right knee. Keep your chest lifted and your weight in your left heel.
Push off with your left foot and cross the left leg behind your right foot, coming into a curtsy, bending both knees.
Step out to the left, returning to your side lunge. This completes one rep.
Continue alternating between these two moves for 15 seconds. Repeat on the other side for another 15.

Step-Ups

Stand in front of your step, chair, or bench and place your left foot in the center.
Step up onto the chair and bring your right knee forward and up.
Lower yourself back to the floor, with the foot landing quietly.
Switch legs and repeat to complete one rep. Keep going for 30 seconds.

Single-Leg Touch

Holding a dumbbell in your right hand, stand on your left leg with your right foot lifted.
Keeping your back flat, bend your left knee while bending forward at your hips to lightly touch the dumbbell to the ground. Keep your right knee bent and your right leg close to your body.
Push through your left heel and return to the starting position to complete one rep; try to keep your right foot off the ground as you complete all your reps.
Complete as many reps as you can for 15 seconds on this side, then switch sides for another 15.

Superman

Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
Keeping your arms and legs straight (but not locked) and your torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body (the back arches and arms and legs lift several inches off the floor).
Hold for two to five seconds and lower back down to complete one rep.
Do as many reps as you can for 30 seconds.