Brazilian Butt Workout

A great workout for home or for the gym. If at the gym I use the smith machine or a straight bar like the picture above for Pile Squats. I also like to use free weight for all the exercises listed below just to really push myself. A tighter tush I do 8-10 reps at my max weight.


When I do this from home I put weights in my garage and go for a run. About a mile normally and then come back to go through the routine once. I do walking lunges down the block for 100 steps and run again for 1 more mile. I then go through the routine again two more times and end with 100 walking lunges. It's up to you how far you want to run after this but I like to just run and enjoy myself. Go as far as you want or walk it out. :)

1. Plie

Minutes 0:00-1:00

• Stand with feet slightly wider than shoulder-width apart, arms at sides, toes turned out.
• Tuck tailbone under and contract glutes.
• Lower body into a plié squat as low as you can go without allowing knees to creep past toes.
• Simultaneously raise arms to shoulder height in front of body, palms down. Hold for 2 seconds, then return to starting position.
• After 20 reps, pulse at the bottom for 20 seconds.

2. Touchdown

Minutes 1:00-2:00

• Stand with feet shoulder-width apart, toes pointed forward.
• Squat down until knees are bent 90 degrees.
• Squat down until knees are bent 90 degrees.

• Step left leg back into a deep reverse lunge, placing right hand along outside of right thigh or touching the floor.
• Raise left hand in front of face, palm facing out.
• Return to starting position and repeat, alternating sides.

3. Explosive Lunge

Minutes 2:00-3:00

• Lunge forward with left leg until knee is bent 90 degrees, directly over ankle, right knee pointing toward floor.

• Jump up, pushing off the floor with both feet. Switch legs in midair, landing with right foot forward in a lunge. Continue, alternating sides.

4. Single-Leg Squat with Towel

Minutes 3:00-4:00

Stand with feet together, toes pointed forward, arms at sides with right foot on top of a small folded towel.

Shifting weight to left leg, bend left knee 45 to 90 degrees while sliding right leg and towel slowly out to the side as far as is comfortable for a count of 4.

Slowly draw right leg back to start for a count of 4 while straightening left leg.

Repeat for 30 seconds; switch sides.

5. Squat with Kick-Back

Minutes 4:00-5:00

• Stand with legs shoulder-width apart, arms at sides.
• Sit back into a squat keeping weight on heels, then lift right leg straight behind you, keeping hips pointing forward while extending arms.
• Return to start and switch sides.

Originally published in FITNESS magazine, September 2006. http://www.oxygenmag.com/Training/Slideshows/Great-Glutes-in-20-Minutes.aspx