3 Do Anywhere Butt Workouts

Written By


Expert Reviewed By

Dr. Lauryn Lax, OTD, MS

Dr. Lauryn, OTD, MS is a doctor of occupational therapy, clinical nutritionists and functional medicine expert with 25 years of clinical and personal experience in healing from complex chronic health issues and helping others do the same.

Squat | 3 Do Anywhere Butt Workouts


“I like big butts and I cannot lie…”

Who doesn’t get pumped up when they hear the 1990’s classic “Baby Got Back” song? (Oh, takes me back to my high school dances)…

Even if dancing around and liking big butts was not you’re thing, the cool news is that “big butts” are so in.

Gone are the Twiggy pop-icon days alone when the thin ideal first began.

The new ideal? A “big” Kim-Kardashian-worthy booty.

Sigh…when will society make up their minds?

Even though this shift in the “ideal” seems positive (a little more curves and womanish figure, right?), the trouble here is that we are still comparing ourselves to others.

According to the most recent Dove Global Beauty and Confidence Report (2016), which interviewed 10,500 females across 13 countries, researchers found that women’s confidence in their bodies is on a steady decline, with low body esteem becoming a unifying “challenge” shared by women and girls around the world – regardless of age or geography.

The consensus? Body image unhappiness has reached a “critical level.”

The report was the third and most comprehensive study Dove has undertaken on the topic, building on two previous studies published in 2004 and 2010, revealing that, despite Dove’s “Real Beauty” campaign efforts to positively influence women’s self-esteem, nearly all women (85%) and girls (79%) said they opt out of important life activities – such as trying out for a team or club, and engaging with family or loved ones – when they don’t feel good about the way they look.

In addition, 9 out of 10 (87%) women also reported stopping themselves from eating or otherwise “putting their health at risk (not taking care of themselves) if they aren’t happy with how they look.

In other words: We let the size of our butt…or our thighs…or our weight…or our boobs…or our nose…hold us back from doing things in life we were meant to do.

This my friends, is NOT cool.

What to do about it?

Is it too much to ask to love the skin you’re in?

What would it be like to “do it anyways?” Go for the job, speaking up for yourself, posting on Instagram, taking a picture with your friends, carrying yourself with confidence—even if you’re not 100% satisfied with what you see in the mirror?

Or what would it be like to focus, instead, on being the best you—body and all—rather than keeping a picture of another girl so clearly in your head?

This week’s Workout Wednesday post goes out to all of you who are ready to embrace the curves you’ve got, or the pancake butt (ahem me) that you have—no matter where you are on the spectrum of a “Kim Kardashian worthy booty.

Work your butt for YOU and have fun with this booty blast.


3-4 Rounds

  • Barbell Back Squats (all the way down) x 3 second pause in bottom x 5 Reps (if holding a kettle bell or dumbbell, complete 10-15 reps)
  • Dumbbell Walking Lunges x 10/10 Each Leg
  • Romanian Deadlifts (Dumbbells) X 10-15 rEPS

3-4 Rounds

  • Glute Back-Extensions (add weight if too easy) x 15-20 Reps
  • Dumbbell Bench Step Ups x 6-8/Each Leg
  • Banded Glute Bridges x 20-25 Reps (band between knees; lying flat on your back with knees slightly apart and bent, then raise butt in air)


10 Rounds

100-Meter Sprint

Lunge back 50 Meters, then walk remainder to starting place


Hollow Body Holds- 20 seconds work, 10 seconds rest x 8 rounds (total=4 min.)

Superman Holds- 20 seconds work, 10 seconds rest x 8 rounds (total=4 min.)


Superset  1
Single Leg Kettlebell Deadlift x 10 Each Leg

Goblet Squat x 15-20 Reps

Superset  2
Single Leg Dumbbell Squat x 8-10 Each Leg

Hamstring Curls (Machine or Banded)  x 10 Reps

Superset  3
Single Leg Bird Dog Glute Kick Backs  x 10 Each Leg (pause for 2 seconds at the top)

Wallballs x 15-20 Reps

Let me know how it goes…(Your glutes can thank me later :) )

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