Ta-Butt-A Workout: Get A Great Butt Workout In Under 20 Min!

Oct 04, 2022by Peter Spina

Waltz into work on Monday showing off your firm tuches (tuches: n., “took-us”, synonym for butt) after finishing this workout!

Don’t be surprised if your pants look extra awesome and you turn some heads when you walk by – because these movements will get your booty looking TOP NOTCH!

This workout is a Tabata - or rather, a Ta-BUTT-a - and it requires a set of dumbbells and either a bench or box to rest your foot on. And since it is a Tabata workout, a gym timer would definitely come in handy!

Workout format

Movement #1: Perform 8 rounds of 20 seconds of work, 10 seconds of rest. Total time: 4 min.

Rest 1 minute.

Movement #2 & 3: Perform 8 rounds of 20 seconds of work, 10 seconds of rest, alternating between Movement 2 and 3. Ex. Round 1 is a Right Kneeling Side Kick, followed by Round 2 Left Kneeling Side Kick, etc. Total time: 4 min.

Rest 1 minute.

Movement #4 & 5: Perform 8 of 20 seconds of work, 10 seconds of rest, alternating between Movement 4 and 5. Ex. Round 1 is a Right Sided Single Legged Deadlift, followed by Round 2 Left Single Legged Deadlift, etc. Total time: 4 min.

Rest 1 minute.

Movement # 6 & 7: Perform 8 of 20 seconds of work, 10 seconds of rest, alternating between Movement 6 and 7. Ex. Round 1 is a Right Side Side Bulgarian Split Squats, followed by Round 2 Left Bulgarian Split Squats, etc. Total time: 4 min.

Movement #1: 3 Pulse Jump Squat

Stand with your feet slightly wider than hip-width apart. Hold a pair of dumbbells at your sides.
Keep your shoulders pinched back and lower into a squat until your thighs are parallel to the ground.
Do three pulses by standing up a few inches, and then lowering back to parallel.
On the third pulse, jump up into the air as high as you can, straightening your legs after exploding out from the bottom of the squat. Keep your back straight and chest lifted.
Land back on the floor with soft knees. That's 1 rep.

Movement #2: Kneeling Side Kicks (Right Side)

Start on all fours with your knees under your hips and hands under your shoulders. Place a dumbbell behind your right knee.
Keep your right knee bent at 90 degrees and lift it out to the side as high as you can. Squeeze your butt and think about lifting your leg from your butt
Lower back down to starting position. That's 1 rep.

Movement #3: Kneeling Side Kicks (Left Side)

Same as Movement #2, but placing the dumbbell behind your left knee and lifting that one instead.

Movement #4: Single-Legged Deadlifts (Right)

Stand with your feet together, holding a dumbbell in each hand in front of your legs. Keep your chest up, gaze neutral, and shoulders set. That is; don’t let the dumbbells pull you forward and do not round your back.
Shift your weight to your right leg and while keeping a slight bend in your right knee, begin to raise your left leg off the ground & straight behind your body. Hinge at the hips to bring your torso parallel to the floor and lower the weight toward the floor, all in one fluid motion.

Keep your back flat, shoulders pinched back, and gaze neutral. At the bottom of the movement, your torso and left leg should be almost parallel to the floor, with the weight a few inches off the ground. But only go as far as your hips and balance allow.
Keeping your core tight, push through your right heel to stand up straight and pull the weights back up to starting position. Bring your left leg back down to meet your right, but just let your toes tap the floor lightly—don't put any weight on your left foot.
Pause at the top and squeeze your butt.

Movement #5: Single-Legged Deadlifts (Left)

Same as movement #4 but putting your weight on your left leg and lifting your right leg back and up.

Movement #6: Bulgarian Split Squats (Right)

Position yourself into a staggered stance. Prop your rear foot on a bench or plyo box. Your front leg should be 2 to 3 feet in front of the bench.
Bend at your knees and hips to lower into a split squat, bringing your propped leg’s knee down to the ground.
Keep your back straight, shoulders back, and chest up. Ensure when you are at the bottom of the split squat, your forward-leg creates a right angle with your ankle. If it doesn’t, try moving your front foot forward or backward.
Push through the heel of your standing leg as you straighten your knees and return to start.

Movement #7: Bulgarian Split Squats (Left)

Same as movement #6 but putting your weight on your left leg and lifting your right leg back and up.

No ifs, ands, just butts

Get your butt moving! This workout will take less than 20 minutes and requires minimum equipment. So get to it!

This workout is one example of how awesome and multidimensional our dumbbells are! These are only 4 exercises of the hundreds you can do with them. Buy yourself a pair (or two pairs... or 10 pairs, one at every weight!) right here!