Whether you’re a guy or a girl, to have a toned butt is never a bad thing. But a lot of people think that glute workouts have to take a long time. Thankfully, we’ve got 10 great ways to tone and tighten your glutes in a short time. Each of these glute workouts can help you take a step toward tightening your butt—in 20 minutes or less.
There are a lot of exercises that are very good at specifically targeting your butt, but isolation isn’t always the name of the game. There are also significant benefits to be gained from doing exercises that involve multiple joints and muscles at a time. For one thing, it teaches your body to work together, which can help you to develop greater overall strength and to stay balanced. For another, multi-joint exercises can sometimes help encourage your body to build muscle and burn fat more effectively than isolation exercises.
If you warm up for 5 minutes, then do around 3 sets of 5-10 reps of squats at the highest weight you can manage with good form, it won’t be the longest glute workout you’ve ever done, but it can still be one that helps you in your goals.
Just like squats, deadlifts can be a great way to build lower body muscle and tighten your glutes. Warm up, then bust out some high-weight sets. When you have more than 20 minutes, you may want to do more exercises than just this, but you may be surprised how much of a glute workout you can get in just 20 minutes of deadlifts.
On all of the exercises on this list (but perhaps especially squats and deadlifts), make sure that you are working out with proper form. Otherwise you could injure yourself and hamper your goals.
Squats and deadlifts can be great ways to tighten your butt in 20 minutes, but what if you don’t have access to gym equipment? Never fear—sprinting's a powerful butt tightening exercise. Try intervals of uphill sprinting, and know that you will be tired out well before you reach the 20 minute mark.
4. Knee and Ankle Bands
Using knee and ankle bands can be very helpful, either as a warmup or as a glute workout in and of itself. Because the glutes are involved in the abduction and external rotation of the hip, band work can really get your muscles working in the right way. Try placing bands around your legs by your knees and rotating your legs outward against the pull of the band. Also try to place the band around your ankles or feet and taking small steps to the side.
Step-ups are a simple motion, and it’s because of this that they make great butt tightening exercises for beginners. Find a small stepstool, stair, or other raised surface. Step up onto it with your back straight, your abs tight, and your weight on your front foot. Make sure that your front foot is fully on the stair before you step up, and move smoothly. Although the motion is not complex, focus on form. It will protect you and pay dividends.
6. Hip Thrust
If you’ve got a little time to spare, hop down on the floor and do a few hip thrusts. This is a great way to tone and tighten your glutes, and it’s also a great way to help your back and butt stay healthy if you spend a lot of time sitting. Similar to a bridge, this will definitely get your butt burning and exhausted.
7. Single-leg Hip Thrust
If you’ve gotten the hip thrust down, you can try graduating to the next level. Single-leg hip thrusts are much more challenging, because they require that you stabilize and hold yourself up with just one leg.
8. Slider Reverse Lunge
Reverse lunges can be a great way to target your butt. Add a slider, a towel, or some other prop under your back foot to help it slide smoothly, then glide it backward as you lower into a lunge. It makes a great glute workout
9. OMG: Oh My Glutes
If you want a fun, challenging workout to help you tighten your butt in 20 minutes or less, try out Fitness Blender’s OMG: Oh My Glutes workout. It requires no equipment but a bench and mat, and it is sure to make you break a sweat. The video is right around 15 minutes long. Check it out here.
10. Ultimate Butt Workout
Our last glute workout option comes from Popsugar. If you liked the Fitness Blender video, make sure you try this one too. The video is only 10 minutes long, but its intensity level certainly more than makes up for its short length. Hosted by celebrity trainer Anna Kaiser, this video is more than just a glute workout (although it will certainly make you feel the burn there)—it is a workout that can help you to burn fat everywhere. See the full video here.