The Butt-Lifting Workout You Can Do In Just 2 Minutes

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If you’re ready to add an extra booty burn to your workout, look no further than this quickie butt routine—at only two minutes, you can do it without spending much more time at the gym (or cutting back on your other go-to moves). 

There are tons of amazing butt exercises out there, but for a serious burn in just two minutes (that multitasks by working other muscles, too), turn to goblet squats and skater hops, which are compound exercises. “They’re great moves to work your legs and target your glutes, and they both also work your core,” says Cori Lefkowith, Orange County-based personal trainer and founder of Redefining Strength. “Plus, doing compound exercises means you’ll burn more calories in less time because you’re working more muscle groups at once.”

Got some floor space, a dumbbell, and two minutes? Here’s your game plan.

Related: Tabata Is The 4-Minute, Fat-Burning Workout You Need To Try

1. Goblet Squats — 20 seconds

Whitney Thielman

You’ll need a dumbbell or kettlebell for this move. “Choose a weight that makes your legs and lungs burn but you don’t have to put down during the time you’re working,” says Lefkowith. “Since it will be higher reps, start with 15 to 20 pounds and work up.” Here’s how to do it:

• Hold the weight at your chest in both hands and stand with your feet hip-width to shoulder-width apart. Stand tall and engage your core.
• Drop your butt back and down as you keep your chest up, sitting back onto your heels without shifting your weight forward onto the balls of your feet. 
• Driving through your heels, come back up to standing. Squeeze your glutes at the top. 

2. Skater Hops — 20 seconds

Whitney Thielman

This is a no-equipment move, but make sure you have enough room to jump from side to side, says Lefkowith. “You’ll really feel the outside of your glutes working to help you jump as far as possible to each side,” she adds. Here’s how to do it:

• Starting at the left of your space, squat slightly then jump to the right as far as you can, leading with and landing on your right foot. Swing your arms across your body to help you jump further.
• Land on your right foot and try not to touch your left foot down as you bend your knee (almost into a mini squat).
• Jump back across left to land on your left foot. Try to jump as far and as fast as you can while staying balanced. 

3. Rest for 20 seconds, then repeat the whole sequence once

Got more time? Repeat for up to five rounds for an extra burn, suggests Lefkowith. No matter how many you do, though, you’ll be feeling the burn when you’re done. 

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