You Can Do This 20-Minute Body-Weight Butt Workout Anywhere

You don't need to leave your living room to sculpt a tight and toned backside.
Image Credit: valentinrussanov/E+/GettyImages

Some days, you're motivated to break out all the exercise equipment you have in your home gym (or even get creative with a few key household items). But other days, you want a quick-but-effective workout you don't have to do anything special for.


For those days, you don't need anything but your own body weight to strengthen your glutes and sculpt an enviable backside. You don't even need to make it to your basement gym; you can do this workout anywhere at any time.

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Try This 20-Minute At-Home Butt Workout

This 20-minute workout, designed by Eric Fleishman (aka Eric the Trainer), celebrity trainer and creator of the Sleek Ninja Fitness Program, "is designed to transform your body efficiently and effectively using minimal equipment and resulting in a slimmed down, sleek, toned muscularity."

Want even more of Fleishman's workouts? Join him live on Zoom.


Do: both of the moves listed and repeat the circuit 3 times through

Move 1: Imaginary Jump Rope

  1. Stand with your hands out to the side as if you were holding a jump rope.
  2. Begin gently hopping up and down, moving your arms in a circular fashion.


Reps: 50 jumps

Move 2: Body-Weight Squat

  1. With your feet hip-width apart, lower yourself down as if you were sitting in a chair, shooting your glutes backward.
  2. Stop when your knees reach a 90-degrees angle. Make sure they don't extend beyond your toes.
  3. Return to standing, squeezing your glutes at the top.


Reps: 20

The Main Workout

Move 1: Fire Hydrant

  1. Start on all fours on a mat.
  2. Lift and open one leg out to the side, keeping your knee bent.
  3. Bring it slowly back to the original position.


Reps: 3 sets of 25 per side, with a 30-second rest after doing both sides in a set


Move 2: Kick Up

  1. Start on all fours on a mat.
  2. Shoot your leg up toward the ceiling with your toe pointed, as if you were trying to press an elevator button that is on the ceiling directly above you.
  3. Bend your knee as you lower your leg back down.


Reps: 3 sets of 25 per side, with a 30-second rest after doing both sides in a set

Move 3: Reverse Lunge

  1. Stand up tall, then take a large step backward with your left leg.
  2. Lower down into a lunge until both knees are bent at 90 degrees. Your left knee should be close to the floor but not touching it.
  3. Step your left foot forward as you press through your right heel to return to standing.
  4. Repeat, this time stepping backward with your right leg.


Reps: 3 sets of 30 (15 on each leg), with a 30-second rest in between


Move 1: Lower Down

  1. Begin on all fours on a mat.
  2. Keeping your elbows close to your body, slowly lower yourself down to the mat so that your chest and hips touch the ground at the same time. This should take 10 seconds.
  3. Press back up.


Reps: 4

Move 2: Figure 4 Stretch

  1. Lie on your back on the floor with both knees bent and feet planted flat.
  2. Cross your right ankle over the knee of your left leg.
  3. Take your right arm and slide it through the space between your right and left legs. Grab the front of your left knee with that hand.
  4. Reach around your left leg with your left hand and grab the front of your left knee.
  5. Gently pull your left knee in toward your chest. You should feel this stretch along the side of your right leg and in your right glute.

Reps: hold for 30 seconds on each side

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