Free Butt Workout

Free Butt Workout - complete intense butt workouts at home

In only 7 minutes, these 12 typical exercises will give you the tight butt you've always dreamed of.

SQUATS

Stand with your feet shoulder width apart and your arms stretched forward, then lower your body until your thighs are parallel with the floor.

Your knees should be extended in the same direction as your tiptoes. Return to the start position and do the next rep.

This works the thighs, hips buttocks, quads, hamstrings and lower body.

ALTERNATING LUNGES

Stand with your feet shoulder width apart and your hands on your hips.

Take a step forward with your right leg and lower your body until your right thigh is parallel with the floor.

Then return and switch to the other leg. This exercise strengthens the quadriceps, gluteus maximus and hamstrings.

DONKEY KICKS RIGHT

Start on all fours with your knees under butt and your hands under shoulders.

Then lift your right leg and squeeze your butt as much as you can. Repeat 10-15 times for a set.

DONKEY KICKS LEFT

Start on all fours with your knees under your butt and your hands under your shoulders.

Then lift your left leg and squeeze your butt as much as you can. Go back to the start position and repeat 10-15 times for a set.

WALL SIT

Start with your back against the wall, then slide down until your knees are at a 90 degree angle.

Keep your back against the wall with your hands and arms away from your legs. Hold the position.

The exercise is to strengthen the quadriceps muscles.

BUTT BRIDGE

Lie on your back with knees bent and feet flat on the floor. Put your arms flat at your sides.

Then lift your butt up and down. Repeat 10-15 times for a set.

FIRE HYDRANT RIGHT

Start on all fours with your knees under your butt and your hands under your shoulders.

Then lift your right leg to the side at a 90 degree angle. Repeat 10-15 times for a set.

FIRE HYDRANT LEFT

Start on all fours with your knees under your butt and your hands under your shoulders.

Then lift your left leg to the side at a 90 degree angle. Repeat 10-15 times for a set.

FROGGY GLUTE LIFTS

Lie on your stomach with your knees bent and heels squeezed together.

Then lift your feet up and down 10-15 times. The exercise is very effective at squeezing your butt.

REVERSE FLUTTER KICKS

Lie face down on a bench, place your butt on the edge of the bench and hold on to the sides.

Then lift your legs until they are level with your upper body.

Lift one leg higher than the other, then switch to the other leg and repeat.

PLIE SQUATS

Stand with your hands on your hips and feet a little wider than shoulder width apart.

Then lower your body until your thighs are parallel to the floor.

Your knees should be extended in the same direction as your tiptoes. Repeat 10-15 times for a set.

SUMO SQUAT CALF

Stand with your hands on your hips and your feet a little wider than shoulder width apart.

Then lower your body until your thighs are parallel to the floor.

Lift your heels when you come up. Repeat the exercise 10-15 times for a set.

GLUTE KICK BACK

Start on all fours with your knees under your butt and your hands directly under your shoulders.

Then kick one leg back until it is parallel with the ground. Switch to the other side after several sets.

SPLIT SQUAT LEFT

Take a big step forward with your left leg and keep your upper body straight.

Then make your body go straight down and up. Repeat 10-15 times for a set.

SPLIT SQUAT RIGHT

Take a big step forward with your right leg and keep your upper body straight.

Then make your body go straight down and up. Repeat 10-15 times for a set.

SIDE-LYING LEG LIFT

Lie down on your side with your head rested on your arm. Lift your upper leg up and return to the start position.

Switch to the other side after several sets.

SUMO SQUAT & LEG RAISES

Start with your feet apart wider than your shoulders.

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