The Best 20-Minute Bodyweight Butt Workout for a Brazilian-Inspired Lift
Brazilian women are often admired for their strong, rounded, and shapely glutes.
That signature look has inspired growing interest around the world. Many women want a fuller, curvier backside, and many people find toned glutes especially attractive.
A big reason for that lifted, firm shape comes down to targeted training. The good news is that you can build stronger, rounder glutes too with the right exercises.
The truth is, one single move will not take your butt from flat to full.
You need a combination of exercises.
That is because the glutes and hips are made up of several muscles, and each one contributes to the overall shape of your backside. To build a fuller, more sculpted butt, you need to work the glutes from different angles and train all of those muscles effectively.
To help target the entire rear side, here is a quick and effective routine.
20-Minute Brazilian Butt Workout
This Brazilian butt workout is designed to lift, firm, and shape your glutes in just 20 minutes. You can do it at home or at the gym, and it requires no equipment. It is also beginner-friendly, so all you need is a little space and you are ready to start.
Before You Begin
Perform each exercise for the recommended reps and sets.
Proper form is extremely important. Good technique helps you get better results while reducing the risk of injury, so follow the instructions carefully during every movement.
You may also like:
- 5 Best Mini-Band Exercises to Tone Your Legs and Butt
- 18 Best Leg Exercises for Women: These Moves Will Transform Your Legs
1. Glute Bridge
The glute bridge is one of the most effective bodyweight exercises for isolating and strengthening the glutes.
It mainly works the posterior chain, including your glutes, hamstrings, and lower back. Another great benefit is how simple it is—you can do it anywhere, even on the floor beside your bed.
How to do it
- Lie on your back with your knees bent and your feet flat on the floor.
- Position your feet hip-width apart.
- Tighten your glutes and lift your hips until your body forms a straight line from shoulders to knees.
- Hold at the top for 1 to 2 seconds.
- Lower slowly back down.
Reps: 12-15
Tip
- Do not overarch your lower back.
- Keep your glutes engaged throughout the movement.
2. Bodyweight Squat
The bodyweight squat is a classic lower-body exercise and one of the best moves for building the glutes.
It activates all three major glute muscles—the gluteus maximus, medius, and minimus—while also working the quads, hamstrings, inner thighs, and calves.
Besides helping shape your butt, squats improve mobility, balance, and everyday movement.
How to do it
- Stand tall with your feet about shoulder-width apart.
- Brace your core and keep your chest lifted.
- Push your hips back and bend your knees as you lower into a squat.
- Go down until your thighs are roughly parallel to the floor.
- Press through your heels to return to standing.
Reps: 12-15
Tip
- Keep your knees from moving too far past your toes.
- If you want to make it harder later, you can add dumbbells or a barbell.
3. Bodyweight Split Squat
The split squat is another powerful glute-building exercise. Like the regular squat, it is a compound move, but it challenges your muscles from a different angle.
Because it is a unilateral exercise, it also improves balance and stability while engaging your core more intensely.
How to do it
- Stand upright and take one large step forward.
- Lift the heel of your back foot.
- Keep your torso tall and your core tight.
- Lower your body until your back knee reaches about a 90-degree bend.
- Push back up slowly to the starting position.
Reps: 12-15 per side
Tip
- Keep your posture upright.
- Avoid rounding or arching your back.
4. Superman Exercise
The Superman is not usually thought of as a traditional glute exercise, but it is very effective for the backside.
It works the glutes and hamstrings while also strengthening the lower back, upper back, and postural muscles. It is also a useful core movement, making it a great addition to a full-body toning routine.
How to do it
- Lie face down with your arms extended overhead and your legs straight.
- Keep your neck neutral by looking down toward the floor.
- Squeeze your glutes and lift your arms and legs slightly off the ground.
- Stop when you feel your lower back and glutes engage.
- Hold for 2 to 3 seconds.
- Lower back down with control.
Reps: 10
Sets: 3
Tip
- Your hips and torso should remain in contact with the floor.
- Focus on lifting with control instead of going too high.
5. Mini-Band Side Step
A well-shaped butt is not just about working the glutes directly. You also need to strengthen the surrounding muscles, including the hips and thighs, to create a balanced and toned lower body.
The mini-band side step is excellent for targeting those areas and hitting the glutes from a different angle.
You can do this move without a band, but adding a mini-band above your knees increases resistance and boosts muscle activation.
How to do it
- Place a mini-band just above your knees.
- Stand with your feet about shoulder-width apart or slightly wider.
- Bend your knees a little and keep your upper body upright.
- Step outward with one foot against the band's resistance.
- Bring the other foot in while maintaining tension in the band.
- Continue stepping in the same direction.
Reps: 15 steps per side
Sets: 3
Tip
- Keep constant tension on the band.
- Avoid letting your knees collapse inward.
Final Thoughts on This Brazilian Butt Workout
These glute exercises are great for building, shaping, and strengthening your butt muscles.
They do more than improve appearance—they also help create a stronger posterior chain, which supports better movement, posture, and lower-body power.
By training the gluteus maximus and the surrounding glute muscles consistently, you can build a firmer, rounder, and more lifted backside over time.
Do this 20-minute butt workout a few times each week, stay consistent, and you will start to notice your glutes becoming stronger, more toned, and better shaped.
Read next: 30 Day Squat Challenge
