Good Butt Workout: 1 Leg Bridges, Ball Squats, and Ball Bridges

Below is a good butt workout to strengthen your glutes and help to tone your thighs.

The workout below uses 3 butt exercises and you can do them in 2 ways-- straight set or circuit.

In a straight set workout you simply complete 2-3 sets of the first exercises and rest in between sets before moving on to the next exercises. Then, you would do 2-3 sets of the second exercise, before moving on to the final exercise.

If you choose to do the workout in a circuit fashion, you would do all three exercises 1 time and rest when you finish the 3rd exercise. After the third exercise, you would rest for 1-2 minutes and then repeat the sequence 1-2 more times.

Here are some numbers (which exercise to do) to clarify the workouts.

Straight Set: 1 rest 1 rest 1 rest 2 rest 2 rest 2 rest 3 rest 3 rest 3 done.

Circuit: 1 2 3 rest, 1 2 3 rest, 1 2 3 done.

The circuit workout tend to be more cardiovascular because you move from one exercise to the next without much rest. You can try the workout both ways and do the one you like the best.

Okay, here are the exercises for this butt workout. You can click on the picture to view more instructions on how to perform the exercise.

Butt and Glute Workout

Butt Exercise #1: 1 Leg Bridges

The first exercise is 1 leg bridges. You don't need any equipment for this one. Focus on pushing through your heel to lift your hips off the floor.

Make sure you push as far up as you can go while still keeping your lower back in good alignment. Keep your core muscles engaged throughout the exercise.

Perform 10-15 reps on each leg.

butt exercises and butt workout

Butt Exercise #2: Ball Squats

The second exercises is ball squats. Ball Squats work all of the leg muscles. Emphasis is on the butt and the front of the thighs, but the back of the thighs and calf muscles also work.

You can do this exercise with no weights or you can hold onto dumbbells.

Make sure you keep your ankles, knees, and hips in good alignment. Perform 10-15 repetitions.

butt exercises and butt workout

Butt Exercise #3: Stability Ball Bridges

The third exercise is stability ball bridges. This exercise will really work the glutes and hamstrings (the back of the thigh). It will be much harder when it's at the end of a workout, but you'll really feel your thighs and hips working.

Keep your core muscles engaged to stay balanced. You can place your hands on the floor next to you for support or cross your hands over your chest if you want an increased stability challenge.

Perform 10-15 repetitions.

butt exercises and butt workout


You can do this butt workout in 2 ways. You can focus on one exercise at a time or you can do all three in a row with no rest.

Each workout will give you a different feeling, so try them both and stick with the one you like the most.

If you like other exercises, feel free to use another butt exercise from this site.

Always listen to your body and remember to have fun working out.

Yours in Health
Dr. Charles PT/PT

Return to the Main Leg Workouts Page for more Butt Workout Tips