Name: Playbook - Izabela Siuda - 15-min Rounder Butt Workout. Round Glutes Exercises at Home.
Uploaded: 2024-05-04T19:01:36.925Z
Duration: 15 min
Description: 15-min Rounder Butt Workout. Round Glutes Exercises at Home.

These workouts are designed to help you round and lift your buttocks.  

These are very simple yet effective exercises that help you:

* firm buttocks
* lift and tighten booty
* get a rounder and more perky butt

The workouts are a beginner friendly and you can do them anywhere.

- Stand with feet shoulder width apart and hands at your sides
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, bringing your right hand to the opposite side
- Repeating the sequence on the opposite side

Squat and reach

- Step back and bring your knee down until both legs are at 90 degrees
- Return to the starting position
- Repeat to the other side

Alternating back lunge

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

- Place your upper back on the edge of the box or sofa 
- Bring your hips up engaging your glutes

Elevated hip thrusts

- Staying facedown, bend knees out to sides, feet up and together
- Your forehead on your hands
- Engage your buttocks and raise legs off the floor
- Lower your legs down

Frog lifts

- Begin standing with your feet wider than shoulder width apart
- Squat to the side with the other leg straight 
- Stand back up
- Complete desired reps then repeat on the opposite side

Lateral lunge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and extend one leg forward 
- Lower back to starting position
- Repeat on the other side

Glute bridge

- Stand in a wide toed out stance 
- Lower into a squat

Sumo squat pulses

- Start in high plank position
- Raise right leg off the floor until it’s at about hip height
- Lower your right leg back to the floor
- Repeat with your left leg

High plank leg raises

- Place your upper back on the bench
- Push through your heel raising your hips and kicking forward 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

- Sit on the floor with straight legs and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Keep your core engaged to avoid arching through your lower back

15-min Rounder Butt Workout. Round Glutes Exercises at Home.

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