The Butt Workout That Will Make It Hard To Sit Down Tomorrow

(c) Iztok Alf Kurnik – www.iztokkurnik.com, Getty Images

Fitness trainer Emily Skye is known for her effective workouts. With 1.7 million Instagram followers and 9.5 million Facebook fans, that’s a lot of people squatting and crunching along with her. And one of the most common questions she is asked about, is how to build a stronger, fitter, shapely butt. “My answer is always the same. Keep it simple,” Skye tells SELF.

Keeping it simple doesn’t mean it will be easy. It means selecting exercises that you can do with A+ form. “I often see ladies in the gym doing moves that they think are targeting their legs and butt when in reality the moves they are doing are so overly complicated and poorly performed their butt is quite often the last thing that is getting trained,” Skye says. 

Skye designed a booty-burning routine just for SELF that includes only four moves—you got this! Her tip for maximizing your butt-strengthening potential is to really focus on engaging the working muscle (AKA your glutes). “Each repetition I perform I make sure I concentrate on squeezing the muscle throughout the exercise. This ensures I’m getting the most out of the exercise and I’m not wasting my time.”

The 20-minute routine below will have you feeling the burn—sorry not sorry. 

The Workout:

1. Bodyweight Squat: Do as many as you can in 50 seconds, then rest for 10 seconds
2. Dumbbell Deadlift: Do as many as you can in 50 seconds, then rest for 10 seconds
3. Reverse Lunge: Do as many as you can in 50 seconds (alternating legs with each rep), then rest for 10 seconds
4. Hip Bridge: Do as many as you can in 50 seconds, then rest for 1 minute

Repeat this circuit a total of 4 times

Learn The Moves: 

1. Bodyweight Squat

Whitney Thielman

• Stand with your feet shoulder-width apart and toes pointed forward.
• Keep your core tight. Hinge at your hips and lower your butt to the ground.
• Push through your heels to straighten your legs. 
• Skye’s Tip: Make sure you squeeze your butt at the top of the exercise.

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