Estimated reading time: 4 minutes
You don’t need a full gym or hours of free time to get a great lower-body workout in. You can grow your booty with these exercises that target your glutes efficiently even at home.
Grab a pair of dumbbells, a mini resistance band, and some water. Set aside 30 minutes and follow along below.
FIRST 5 MINUTES: WARM UP
Put your booty band right above your knees.
Complete these exercises 2 times through.
1. Banded Glute Bridges | 10 reps
Lie on your back with your knees bent. Push your knees slightly out against the band, drive your hips up, squeeze your glutes, then slowly lower back down.
2. Banded Lateral Walks | 10 steps each way
Stand up, bend your knees slightly, and take 10 controlled steps to the right. Then 10 back to the left.
Keep tension on the band the entire time.
3. Reverse Lunge + Reach | 5 each leg
Step one foot backward into a lunge. Reach both arms overhead, return to standing, and switch legs.
Move slowly and focus on opening up your hips.
4. Bodyweight Hip Hinges | 10 reps
Stand tall, soften your knees, and push your butt backward like you’re trying to close a car door with it.
Stand back up and squeeze your glutes.
NOW GRAB YOUR DUMBBELLS
Complete all 5 exercises below.
Rest for 60–90 seconds, then start back at Exercise 1.
Complete 3 total rounds.
1. Dumbbell Romanian Deadlifts | 12 reps
Hold your dumbbells in front of your thighs.
Push your hips backward while lowering the dumbbells along your legs.
Once you feel a good stretch through your hamstrings, stand back up and squeeze your glutes.
2. Goblet Squats | 12 reps
Hold one dumbbell at your chest.
Sit your hips down into a squat, then push through your feet to stand back up.
3. Dumbbell Reverse Lunges | 8 reps each leg
Hold your dumbbells by your sides.
Step backward into a lunge, then push through your front foot to return to standing.
Complete 8 reps on one leg, then switch.
4. Dumbbell Glute Bridges | 15 reps
Lie on your back and place one dumbbell across your hips.
Drive your hips toward the ceiling, squeeze your glutes for a second, then slowly lower back down.
5. Frog Pumps | 20 reps
Put your dumbbells to the side for this one.
Lie on your back, bring the bottoms of your feet together, and let your knees fall outward.
Drive your hips up, squeeze your glutes, and lower back down.
YOU’RE DONE
Write down the dumbbells you used and how many reps you completed.
The next time you do this workout, try to improve something.
Maybe you use slightly heavier dumbbells.
Maybe you complete another rep with good form.
Maybe your technique or control improves.
Getting stronger over time is how you build muscle and make progress.
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Key Takeaways
- You can grow your booty with these exercises at home using dumbbells and a mini resistance band.
- Start with a 5-minute warm-up, including banded glute bridges and lateral walks.
- Perform a series of strength exercises like dumbbell Romanian deadlifts and goblet squats; aim for 3 rounds with rest in between.
- Track your weights and reps to see progress and encourage muscle growth over time.
- Consider working with a Sculpt coach for personalized training and nutrition support to achieve better results.
