6 Moves + 100 Reps = The Best Booty Burn of Your Life

Updated on 6/22/2018 at 3:10 PM

POPSUGAR Photography | Benjamin Stone

I apologize in advance, but your butt is going to be so sore after this workout. Six moves, 100 reps, all targeted at your tush. It's intense but so worth it. Want to make it harder? Repeat for another 100 reps.

Jump Squats

Reps: 15

Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
Jump up as explosively as you can, reaching for the ceiling.
When you land, lower back into the squat position. This counts as one rep.

Deadlift

Reps: 10

Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend at your hip joint, not your waist, and lower the weights as far as possible, keeping the back straight. Keep the weights close to, almost touching, your legs.
Squeeze your glutes to slowly pull yourself up, completeing one rep.

Lunge Skips

Reps: 20 (10 on each side)

Come into a lunge with your right leg back. Swing your right leg forward to hop up on your left foot, and land softly back in a lunge.
This counts as one rep.

Sumo Squats

Reps: 15

Begin in a wide stance with your kness turned out and your toes pointed outward at 45-degree angles. Place your hands behind your head for more core work or at your chest for a modification.
Bend your knees lowering your pelvis until your thighs are parallel to the floor and your knees are at 90 degrees. Your knees should be in line with your second toe. Your back should remain upright — do not lean forward.
Press through your heels to straighten your knees and return to standing to complete one rep.

Bent-Knee Donkey Kicks

Reps: 20 (10 on each side)

Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
Return to start position to complete one rep.

Single-Leg Bridge Kicks

Reps: 20 (10 on each side)

Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor to complete one rep.

Related: 21-Day Butt Workout Challenge