If you’ve been sitting all day and thinking of a new fitness goal, then this is for you! To get a toned butt, you need to focus on the area of the gluteus maximus that connects to the hamstring and this can easily be done with standing exercised with hip hinges and floor exercises that focuses on the hamstring.

You can create a workout plan by picking a couple of exercises below. Complete 12-15 reps each and then switch sides and do 3 or 4 sets.

1. Glute bridge

Lie on your back with knees bent and your feet about 12 to 16 inches from your butt. Press into your heels and squeeze your glutes as you raise your hips up. Hold this position for about 2 seconds before going down again

 

2. Donkey Kick

This exercise will make your butt burn and will give you strong glutes. Support yourself on your arms and legs on your mat. Bend your right knee at a 90-degree angle and lift your body to the air until the leg forms a straight line with your shoulders and back with your right toe pointing upward.

 

3. Single-leg Deadlift

This targets the hamstring and glutes and improves your balance. Using a weight on either of your hands, stand on your left leg with your palms facing your thighs. Keep your left leg bent slightly while you hinge forward at the hips. Extend your tight leg behind you until your torso is parallel to the floor. Lower your weights as you move until it touches the floor.

 

4. Bridge Hip Cook Lift

Lie on your back with knees bent and your feet flat on the floor. Hug your right leg to your chest and hold onto that knee while you lift your hips up until your thigh forms a straight line with your back.

 

5. Squat pulse

Stand with your feet apart and hands clasped in front of your chest. Push your hips back and bend your knees into a squat. Lift your body up and then lower it back down.

 

6. Banded leg lift

Use a resistance band on your thighs, raise your leg into the air behind you with your foot flexed and stop when it is parallel to your hips. Lift your leg up and lower it back to hip height.

 

7. Dumbbell Deadlift

With two dumbbells in your hands, stand with feet apart and knees slightly bent. Position dumbbells in front of your thighs. With knees bent, lower the weights towards the floor, return to standing position.

 

8. Modified Pistol Squat

Sit on a chair with your dumbbells in your hands positioned in front of your chest. Lift your right foot and push through the left heel to move to standing position. Bring your right leg up to 90 degrees, reverse and lower back to starting position.

 

9. Weighted Fire Hydrant

Get on all fours and put a dumbbell in the crease of your right knee. Keep the leg at 90 degree angle and lift to your side.

 

10. Lateral squat walk

Stand with your feet wide apart and knees bent. With a tight core, step your left foot out to one side, followed by your right, then repeat.

 

11. Bird Dog

Start on tabletop position, on all fours with wrists under your shoulders and knees under your hips. Raise your left arm to the front and your right leg to the back to form a straight line, hold then return to start.

 

12. Supported Single Leg Deadlift

This is a great modification to the single leg deadlift and targets your hamstrings and glutes just as well. Stand on your left leg with a dumbbell in your right hand. Step your right leg behind your body. Keep the left leg slightly bent while you lean forward as you lower the weight toward the floor.

 

13. Single leg Glute Bridge

Lie on your back with arms to the side, knees bent, and feet on the floor. With your thighs aligned, straighten one leg with your toes pointing up. Lift your hips off the floor, then lower.

 

14. Banded Glute Bridge with Hip Abduction

Use a resistance band around your thighs and lie back with your knees bent and feet on the floor. Press into your heels and squeeze your glutes to raise your hips up. Pause and return to start.

 

15. Stability Ball Hamstring Rollout

Lie on your back with knees bent, place your feet in top of a stability ball. Press into your heels and squeeze your glutes as you raise your hips up. Lift your leg up in the air and hold. Bend your right knee and roll it onto the ball towards your butt

 

16. Kang Squat

Stand with your feet apart with toes pointed upwards. Put your hands behind your head and lower your torso down until it is parallel to the floor. Sit your hips back and bend your knees until your thighs are parallel to the floor.

 

17. Banded Hamstring Walk Out

With a resistance band around your thighs, lie on your back with your knees bent and lift your hips to the air until your body forms a straight line. Keep your hips still then lift your left foot and step it a few inches forward and then back

 

18. Isometric Lunge

Stand tall and take a step forward with the right foot. With your arms on your side, lower your body until your knees are bent at 90 degrees. Clasp your hands and bring it in front of your chest and hold this for 30 seconds.

 

19. Hip CARs

Get on all fours and with your knees bent at 90 degrees, lift your right leg up and rotate it until your knee is behind your body like in a donkey kick position

 

20. Jump Squat

Stand with your feet apart and toes pointing forward. Bend your knees and lower your body down to a squat as you stick your butt back and bring your hands together to your chest. Then jump up as high as you can while swinging your arms straight behind your body

 

21. Resistance Band Deadlift

Stand your feet apart wit a resistance band wrapped around your arches. Grab the top band with both your hands and your arms straight. Press your hips backward and drive down through your heels to stand up

 

22. Goblet Squat

Stand with your feet wide apart. Hold the weight in front of your chest with your elbow pointing towards the floor. Push your hips back and bend your knees as you lower into a squat. Push yourself back to standing position.

 

24. Banded Single-Leg Tempo Deadlift

Start while standing on your left leg and your foot over the middle of a long resistance band and the other end on either hand. Push your hips back while lowering your body towards the floor and lifting your right leg back behind your body until both legs are parallel to the floor. Reverse the movement and return to starting.

 

25. Lateral Lunge with reach

With your feet wide apart and hands on your side, reach your foot with your right hand until your body is bent at 90 degrees. Repeat on the other side.

 

26. Stability ball hip thrust

With your arms behind your head, press your upper back into the stability ball. Bend your legs and keep your feet on the floor. Lean back into the stability ball and lift your hips up until they are parallel to the floor.

 

27. Standing Glute Kickback

Stand with your weight on the right foot and your left leg behind your body and your toes pointing and resting on the floor. Bend your knees slightly and lower your torso forward. Clasp your hands in your chest and then kick your left leg back up until it is parallel with the floor.

 

28. Isometric Squat

Stand with your feet wide apart and your hands on your side. Bend your knees until it is parallel to the ground. Bring your hands to a clasp in front of you and hold.

 

29. Fire Hydrant

Get on all fours and keep your right leg bent at 90 degrees. Lift your leg to the right side and stop at hid height, do the other side.

 

30. Bodyweight squat

Stand with feet wide apart. Bend your knees, sit and lower your body until your thighs are parallel to the floor. Bring your arms forward when you lower yourself down to keep your torso upright. Rise up back to start.

 

31. Bulgarian split squat

While standing, extend your right leg back and place the top of your foot on the step. Bend your knees to lower your body as far as you can while keeping your shoulders back. Hold and press through your left heel and go back to start.

 

32. Dumbbell Sumo Squat

Stand with your feet apart with your toes turned out slightly and extend your arms in line with your shoulders and right palm resting on the back of the left hand. Bend your knees and push your hips back to lower down into a squat.

 

33. Glute bridge March

Lie on your back with your knees bent and feet on the floor. Engaging your core, press into the helps and raise tour hips until your body forms a straight line from your knees to shoulders. Lift up your right knee to your chest. Hold and lower your right foot.

 

34. Ice Skater

Stand with the feet wide apart, shift your weight on one leg and use it to jump toward the other side, landing on your other foot like you were skating

 

35. Resistance band kickback

Stand with a resistance band around your left foot and hold the other end with both your hands. Hinge your upper body slightly forward. Press the right leg backward until you fully extend it.