20 Minute Science-based Brazilian Butt Workout For Women

There’s no secret to a perfect booty, it’s just hard work and dedication. So if you want to reshape your butt by making it firmer and fuller, then this Brazilian butt workout is your best choice.

It only takes you 20 minutes out of your day and can be done in the comfort of your own home. The only things you need are a pair of dumbbells and a small chair or stepper.

The Brazilian butt workout consists of 6 bodyweight exercises that specifically target and tighten your upper thighs and glutes.

So let’s start our work toward a perfect booty!

Brazilian Butt Workout

This Brazilian butt workout is the most simplified fitness routine designed to target all of your glutes and upper thighs, developing a larger, firmer and rounder butt.

Perform each exercise for 20 seconds, then rest 10 seconds and switch sides. Repeat the exercise for another 20 seconds with the other leg, then again, rest for 10 seconds.

Jump to the next exercise and continue with 20 seconds workout – 10 seconds rest per side.

When you finish all the exercises on both sides, rest for a minute and repeat the entire circuit 2 more time.

Here are the 6 best butt exercises that will help you lift and tone your buttocks:

1. High Donkey Kicks

This variation of the donkey kicks exercise is a little bit harder, but it’s suitable for beginners too. It gives your glutes a good stretch and work your shoulders too.

To make it harder, use a resistance band and try to elevate your foot as high as you can. Here’s how to perform high donkey kicks:

1. Start on all fours, with your hands directly below your shoulders.
2. Squeeze your glutes and kick one leg backwards as high as you can toward the ceiling.
3. Hold there for 1-2 seconds, then slowly return the leg back down.
4. Repeat for 20 seconds, then switch sides and perform the same movement with the opposite leg.

2. Dumbbell Step Ups

There’s nothing easier than stepping on an elevated platform and back down. Not only that the simplicity of this exercise is incredible, but you can do it anywhere – in the buss station, in the park, at work.

As a beginner you can do this exercise without dumbbells, making it a great addition to our Brazilian butt workout.

But as you become more advanced, you can also add some weights to this exercise. Hold a pair of dumbbells in your hands, or a barbell, or just a steel plate. You can also use ankle weights to add more resistance.

I don’t know if you need instructions for this exercise, but anyway, here is how to do step ups:

1. Place one foot on a stepper (or chair, bench). If you use dumbbells, hold them in your hands, by your side.
2. Squeeze your quads and step on the platform.
3. Then slowly step back down.
4. Repeat for 20 seconds, then switch sides and perform the same movement with the opposite leg.

3. Lateral Lunges

This exercise is a great stretch for your inner thighs. Don’t worry, your glutes are engaged too! Here’s how to do lateral lunges:

1. Stand straight, with your feet hip width apart and your hands on your hips. If you want to add some resistance, then hold a dumbbell with both hands at the chest level.
2. Squat down sliding one leg out to your side. Make sure your back and the outer leg stay straight during the entire exercise.
3. Hold there for 1-2 seconds then return to a standing position.
4. Repeat for 20 seconds, then switch sides and perform the same movement with the opposite leg.

4. Glute Bridge To Leg Raises

This variation of the glute bridge can increase your balance and adds a plus of resistance in your buttocks. Here’s how to perform glute bridge to leg raises, also known as single leg bridge:

1. Lie flat on your back on the floor with legs bent. Keep your arms stretched by your sides.
2. Lift your hips off the floor while raising one leg as high as you can.
3. Return your leg slowly back down, while also bringing your hips on the floor.
4. Repeat for 20 seconds, then switch sides and perform the same movement with the opposite leg.

5. Pistol Squats

This exercise is hard to master if you’re a beginner, so make sure you get a chair for extra help. Here’s how to perform a pistol squat:

1. Stand straight on one leg, with the other leg parallel to the floor. You arms should also be parallel to the floor.
2. Now slowly squat down on one leg. If it is too hard for you, then use a chair and squat until your butt touches it.
3. Return to the standing position.
4. Repeat for 20 seconds, then switch sides and perform the same movement with the opposite leg.

6. Bulgarian Split Squats

This exercise is seriously targeting your glutes. It’s Jen Selter’s favourite butt exercise, so yeah, you know it works! Here’s how to properly perform a Bulgarian split squat:

1. Stand in front of a chair and place one foot behind you, on the chair. That foot will stay there during the entire exercise. Keep your hands on your hips.
2. Squat down until the thigh is parallel to the floor.
3. Squeeze your glutes and get back to the standing position.
4. Repeat for 20 seconds, then switch sides and perform the same movement with the opposite leg.