20 Minute AMRAP Workout for Glutes

One of the things I am constantly asked about in regards to building muscle, is building the glutes. I get it... every woman wants a nice perky butt. When it comes to booty muscles, it's important to incorporate a lot of glute isolation movements.

Squats are great, but they're not enough. It's also extremely important to vary rep ranges. Meaning, some days you're hitting 15-20 reps. Some days, you're hitting 8-12 reps. Some days you're hitting 3-5 reps. Your body adapts to rep ranges before it adapts to the exercises themselves. 

Today's booty workout is lighter weight, higher reps. We're going to hit 20 reps of each movement, as many rounds as possible before 20 minutes is up.

All you need is a resistance band and a set of lightweight dumbbells you can use for squat to presses. 

Get ready to feel the booty BURN!

Don't forget to pin this post so you can pull up the video when you're at the gym! (Pin is at the bottom of this post.) 

The Workout

1. Squat to Press - 20 reps

2. Banded Lateral Walks - 20 steps to the left, 20 steps to the right (I did 5 rounds of 4 steps each way for a total of 20)

3. Glute Kickbacks - 20 reps each leg

4. Single Leg Glute Bridge - 20 reps each leg 

*Complete as many rounds as possible in 20 minutes.*

Squat to Press

Banded Lateral Walks

Glute Kickbacks

Single Leg Glute Bridge