15 Minute Butt Lift

Happy Friday! I don’t know about you, but I’m super excited for this weekend. I’m leaving for a trip with Adidas women on Sunday and I can’t wait. They’re an amazing company with great products and I’ll be traveling somewhere I’ve never been – San Francisco! So lots of excitement and lots of reason to stay on top of my workouts this week. Didn’t want to have to make any up on Sunday since I’m sure I’ll be in a packing frenzy! 😀

One of my 2017 goals is to incorporate more glute targeted circuits into The Get Fit Guide training. I give 4 glute circuits in the guide and recommendations on when to do them, but I find myself allowing them to be skipped when it comes to my own training! I was lucky to get one in a week for a good while.

These types of super targeted workouts can be an amazing addition to a lower body training day or added to a total body workout if you’re looking to get a little extra booty work in. One thing to keep in mind is that these shouldn’t be the only lower body workouts in your plan! You still want a killer lower body day full of squat and lunge variations, and maybe even some plyos to work on those fast twitch muscles and explosiveness! Oh yeah, and get your heart rate going for crazy fat burn. 😀 But these accessory movements are also important to include! Just a quick circuit like this once or twice a week can do great things. You can also include banded exercises in these accessory workouts! Here’s one on my YouTube channel!

Now on to what you’ve all been waiting for, this lovely butt lifting workout. It’s important to remember a few things when doing these type of exercises! Here they are:

Keep your abs engaged. You want to have a nice tight core that doesn’t allow your lower back to start dipping excessively.

Squeeze the butt at the top of each movement. You want to really make sure you’re engaging those glutes!

Focus on the mind muscle connection. This will help you be able to engage your glutes in your other lower body movements. Since we’re targeting them here, it’s a good time to practice and know what it feels like when you’re engaging them. Really focus on the muscles you want to use.

If being on all fours for 15 minutes starts to bother your wrists, be sure that you’re pressing through your whole hand and the fingertips. Don’t just let all the pressure dump into the bottom of your palm and wrist. If you need to, place your fist on the ground instead of palms to give them a rest! You may need a slight bend in the elbows when doing this because it’s going to raise you slightly higher off the ground.

And remember, enjoy the burn! 🙂

Follow along below!


15 Minute Butt Lift


4 moves x 3 Rounds * 30 seconds work : 8 seconds rest

Leg Circles Left & Right

Arches Left & Right

Bent Pulse Left & Right

Side Reach Left & Right


I hope your enjoyed this one! Let me know! 🙂


Sweat, Smile, Repeat!


xx Niki