Targeting your abs and glutes can help you get a sculpted booty and six-pack abs — but that’s not the only reason to add this abs and butt workout to your weekly routine. Your core plays a key role in nearly every move you make, and your glutes are essential for power generation — especially when it comes to athletic performance.
And who better to lead you through the best at-home exercises for abs and glutes than Jordan Morello — the fitness influencer affectionately nicknamed “the butt guy”?
If you’ve tried Abs & Booty Burn on BODi, you know Morello puts his own twist on classic moves like squats, lunges, and burpees to help you challenge your core, build a stronger booty, and ramp up your results.
Here are seven of his best abs and butt exercises to add to your next workout.
1. Reverse Lunge With Rotation
- Stand with your feet hip-width apart, holding a single dumbbell in both hands in front of you with your elbows by your sides. This is the starting position.
- Keeping your chest up, back flat, shoulders back, and core engaged, take a large step back with your left leg.
- Lower your body until your right thigh is parallel with the floor. Your knees should be bent about 90 degrees, with the left knee hovering a couple of inches above the ground.
- Rotate your torso to the right, bringing the dumbbell toward your right hip.
- Reverse the entire movement and return to the starting position.
- Repeat, this time stepping back with your right leg and rotating your torso to the left.
- Continue alternating sides.
2. Squat to Overhead Dumbbell Rotation
- Stand with your feet shoulder-width apart, holding a single dumbbell with both hands at shoulder level. This is the starting position.
- Keeping your back flat, core braced, and chest up, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.
- Pause, and then return to a standing position, rotating to the right and pressing the weight overhead.
- Lower the weight as you rotate back to the starting position.
- Repeat, this time rotating to the left.
- Continue alternating sides.
3. Lateral High Knees to Burpee
- Stand tall with your feet hip-width apart and your arms at your sides.
- Lift your right knee as high as you can (but at least to hip level) while simultaneously bending your left elbow and raising your left arm in a running motion.
- Now quickly switch arms and legs in a high-knee running motion, moving to the left with each stride for a total of four steps.
- Now do a burpee: Stand with feet hip-width apart, bend your knees, push your hips back, and squat down, placing both palms on the floor. Jump your feet back to a push-up position, then jump feet back to your hands and return to a standing position.
- Repeat the entire sequence, this time moving laterally to the right for four steps.
- Continue alternating directions.
- Start on your hands and knees, with hands directly below your shoulders and knees directly below your hips. Keep your back flat and neck neutral (in line with your spine).
- Keeping your arms straight, core engaged, and both knees bent 90 degrees, raise your left leg until your foot points toward the ceiling. Squeeze your left glute as hard as you can at the top of the movement.
- Reverse the move, lowering your left knee to the starting position.
- Perform equal reps on both sides.
- Stand with your feet hip-width apart, holding a pair of dumbbells at arms’ length by your sides.
- Keeping your chest up, back flat, shoulders back, and core engaged, take a large step back with your left leg.
- Lower your body until your right thigh is parallel with the floor. Your knees should be bent about 90 degrees, with your left knee hovering a couple of inches above the ground.
- Pause, then push off your left foot to return to the starting position. As you push off, kick back with your left foot, squeezing your glute.
- Repeat, this time stepping back with your right leg.
- Continue alternating sides.
- Lie on your back, arms flat on the floor by your sides, palms on the floor. Bend your knees and plant your feet flat on the floor.
- Pull in through your navel to brace your core muscles and then squeeze your glutes to press your hips up so your body forms a straight line from knees to shoulders.
- Now lift your right foot off the floor and pull your right knee towards your chest. This is your starting position.
- Keeping your head on the floor and core engaged, lower your butt to the floor as you drive your right foot forward, straightening your right leg so that your right foot is hovering a few inches off the floor.
- Pause, and then return to the starting position.
- Perform equal reps on both sides.
7. Dumbbell Swing
- Stand tall with your feet shoulder-width apart, holding one end of a dumbbell in both hands, interlacing your fingers to make sure your grip is secure.
- Keeping your back flat, arms straight, and core engaged, push your hips back and swing the dumbbell between your legs.
- Now squeeze your glutes and explode up, swinging the dumbbell to shoulder level.
- Swing the dumbbell back between your legs to begin your next rep.
