11 Butt Lift Workout For Brazilian Butt
11 Butt Lift Workout For Brazilian Butt
Glutes Workout & Exercises for Women
Beginners should aim for two sets of ten to 15 repetitions. Advanced do two sets of 20 repetitions.
1. Kneeling Glute Lift With Pulses
EXERCISE:
- Kneel on all fours.
- Lift your left knee off the floor and flex your left foot (this is the starting position).
- Raise your left knee several inches higher, then lower it in a controlled movement back to the starting position.
- Complete one set of pulses and then hold the top position for several seconds.
- Perform your second set.
- Repeat with the right leg.
TIP: Don’t hyper-extend (over arch) your lower back.
2. Single Leg Bridge
EXERCISE:
- Lie on your back, bend your left leg and place your foot on the floor.
- Extend your right leg at a 45º angle and keep your knees together.
- Lift your bottom up off the floor.
- Lower your bottom back down towards the ground, don’t let it touch the floor.
- Repeat one set on the left, then switch over to the right.
TIP: Make sure you keep your hips level.
3. Resistance Band Crab Walk
EXERCISE:
- Stand with both feet on top of an exercise band.
- Cross the resistance band in front of your legs and hold the ends of the band.
- With your back straight and your shoulders back, take one step sideways, whilst keeping your legs straight.
- Bring your feet back together, then step towards the other side.

TIP: Use controlled movements and always keep tension in the exercise band.
4. Squat With Kickback
EXERCISE:
- Stand with your legs shoulder width apart and your arms at your sides.
- Move into a squat position and put your weight on your heels
- Lift up your right leg straight behind you, while keeping your hips pointing forward (don’t twist them to the side) and extending arms forward.
- Return to starting position and switch sides.
5. Standing Side Kicks
EXERCISE:
- Stand with your feet shoulder width apart.
- With your hands on your hips, bend forward slightly for balance and lift your right leg off the floor.
- Bend the lifted leg and then extend your leg out to your side.
- Aim to do a full set before lowing your leg.
- Then switch sides.
TIP: If you struggle to keep your balance, hold onto a fixed object for stability.
6. Explosive Lunges
- Stand with your feet apart and your hands resting on your hips.
- Take a step (lunge) forward with your right leg.
- Your front knee should be bent at a 90 degree angle and be align over your ankle.
- Jump and switch legs in midair. You should land with your left leg in a forward lunge.
TIP: Keep your upper body tall.
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