Strengthen Your Lower Body With This Trainer’s 20-Minute Workout


Grab your dumbbells (or a dumbbell alternative) and get ready to work your lower body with this quick and effective 20-minute workout. Stephanie Sanzo, a SWEAT app trainer and founder of the BUILD program, created this workout to get your glute muscles firing, and you’re also going to feel muscles like like your quadriceps working throughout the entire workout.

The 20-Minute At-Home Butt Workout

Equipment needed: a set of medium or heavy dumbbells; choose a weight that challenges you while maintaining proper form. You’ll also need a resistance band and a chair or a bench. Once you’ve got you’re equipment, be sure to do a few glute-activating exercises to maximize your workout.

Perform three sets of the accessory exercise before advancing to the superset. Once you get to the superset, perform one round of reverse dumbbell lunges and one round of lateral band walks, taking little to no rest in between each move. Complete four rounds of the superset. Once you’ve finished the superset, you’ll finish the workout with 60 seconds of hip abductions. Don’t forget to cool down and stretch (or foam roll) once the workout is complete.

  • Accessory movement: glute bridge: three sets of 20 reps
  • Superset 1, exercise 1: reverse dumbbell lunge: eight to 10 reps (each leg)
  • Superset 1, exercise 2: lateral band walk: 15 to 20 reps
  • Burnout: hip abduction: 60 seconds

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