Introducing the latest Sweat With SELF drop: a 25-minute butt workout video that will work all of this major muscle. The workout is led by LaToya Johnson and Julius White, the founders of One Body LA. You don’t need any equipment for this workout—just a mat or towel to provide some padding on the floor. In addition to following along with the Sweat With SELF video below, you can keep reading for workout directions, a list of the moves, and GIF demos of each one. This will come in handy if you want to get a sneak peek of what the workout entails, want extra guidance on form, or simply enjoy the routine so much you want to repeat it again later.
In addition to an invigorating circuit, this workout comes with a dynamic warm-up and soothing cooldown. You’ll get to wake up the muscles you’ll be activating, like your glutes, quads, hamstrings, and adductors, along with opening up your chest and hips.
Working your glutes is important because they do so much to support the rest of your body. They keep your hips and knees aligned and feeling good, they support proper posture and form while doing everyday activities like walking, and they certainly deserve a good workout after sitting all day.
Check out our latest Sweat With SELF butt workout video below, and keep scrolling to get in-depth directions for each move.
First, do the warm-up. Do each move in the warm-up for 40 seconds.
The workout circuit contains two sets. Do every move for 40 seconds, resting 20 seconds between moves. When you finish the first 3 moves (the first set), rest for 30 seconds. Then do the second set. When you finish both sets, rest for 60 seconds. Repeat the circuit 2 more times.
Last, do the cooldown. Do each move for 40 seconds, or 20 seconds on each side.
- Runner’s Stretch (Repeat on Each Side)
- Adductor Stretch (Repeat on Each Side)
- Ankle Sweeps (Alternating Sides)
- Sumo Squat
- Reverse Lunge to Tuck
- Fire Hydrants
- Squat With Pulse
- Single-Leg Deadlift
- Alternating Curtsy Lunge
- Single-Leg Bridge
- Frog Bridge
- Hamstring Stretch (Repeat on Both Sides)
- Pigeon Pose (Repeat on Both Sides)