This 6-Minute Workout Will Reshape Your Butt — but You Won't Be Able to Walk Tomorrow!

Updated on June 21, 2018 at 3:20 PM

Gold's Gym

If you're looking for a little help bringing up the rear, we've got the workout for you. Dempsey Marks from Gold's Gym in LA designed this booty-toning workout for POPSUGAR so you can give your backside a boost from wherever you are — no equipment necessary!

"I'm always getting asked what my favorite exercises are to tone up the backside," said Dempsey. "This six-minute butt workout is designed to get your glutes burning from the comfort of your home (or office!) without any expensive equipment."

"Complete each exercise for one minute (with 15 to 30 seconds of rest between exercises) for a total of six minutes. If you're feeling like a challenge, give yourself one minute of rest between rounds and run through the circuit two or three times!" Now, who's ready for a booty burn?

Curtsy Lunge

Begin standing with your feet hip-width apart (or slightly wider), chest up, hands clasped in front of you or on your hips.
Lunge back diagonally with your right foot, crossing it behind your left knee.
Bend your knees (like a curtsy) and sit your hips down until your left thigh is almost parallel with the ground.
Keep your belly button drawn into your spine and your chest up.
Return to the starting position and repeat on the other side. Continue for one minute.

Squat and Lateral Leg Lift

Begin standing with your feet hip-width apart (or slightly wider), toes pointed slightly out. You can clasp your hands in front of you for balance or place them on your hips.
Bend your knees and lower your hips back and down until your thighs are parallel with the floor. Be sure to keep your back straight and chest up. Don't let your knees extend past your toes.
Press through your heels to stand and simultaneously lift your right leg up out to the side.
Return to the starting position. Repeat for 30 seconds before switching sides.

Reverse Lunge

Take a large step back with your right foot. Bend your knees and lower your hips until your left thigh is almost parallel with the ground.
Both knees should be bent approximately 90 degrees. Don't allow your right knee to touch the ground! Be sure to keep your left knee directly over your ankle and your feet pointing forward.
Return to the starting position. Repeat for 30 seconds before switching sides.

Donkey Kicks

Begin on all fours with your shoulders stacked above your wrists and your hips stacked above your knees.
Engage your core by drawing your belly button into your spine.
Keeping your right knee bent at a 90-degree angle and your foot flexed, squeeze your glutes to lift your leg up behind you until your thigh is parallel with the ground. (Imagine you're making an imprint of your foot on the ceiling!)
Be sure that your torso remains squared to the ground.
Slowly return to the starting position and repeat for 30 seconds without resting your knee on the ground between reps. Repeat for 30 seconds before switching sides.

Straight-Leg Donkey Kicks

Begin on all fours with your shoulders stacked above your wrists and your hips stacked above your knees.
Engage your core by drawing your belly button into your spine.
Straighten your right leg behind you, with your toe resting lightly on the ground.
Keeping your right leg straight, squeeze your glutes to lift your leg up until it is parallel with the ground. Hold for two seconds and then slowly return to the starting position. Repeat for 30 seconds before switching sides.

Hip Lifts

Begin on your back with your knees bent, arms straight beside you, feet flat on the ground.
Your fingertips should barely be able to touch your heels. Engage your core.
Press into your heels to lift your hips up until your body is a straight line between your knees and your shoulders.
Hold for two seconds and slowly return to the starting position. Repeat for one minute.