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    Sculpt A Great Butt With This Home Booty Workout

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    There are many reasons to do this home booty workout: sitting all day? You’ll need this. Chasing a new PB? This booty workout is for you. Want to grow those glutes? Right this way! And it matters more than aesthetics: a stronger butt creates more stability and lessens back pain. In short, your booty was made for so much more than sitting on the couch.

    Why Sculpting A Great Butt Matters

    Did you know your glutes are the biggest muscles in your body? That means keeping them firm and toned doesn’t just look great in jeans, it also spikes your overall fat burn. What’s more, having strong, capable glutes will help you do pretty much everything better, from walking up stairs to running a faster 10-kay. This booty workout by trainer Angelique van der Linde will help you sculpt your booty and boost your mood. Sign. Us. Up.

    How To Do This Home Booty Workout

    The workout is divided into two stations, each comprising three strength moves and a cardio finisher. You’ll spend three rounds at each station.

    Do station 1 as a circuit, moving directly from one move to the next.

    Once you’ve done all three moves at station 1, end the round with the cardio kicker, then start at the top again.

    You’ll notice the number of reps decreases with each round. Once you’ve done all three rounds of station 1, move on to station 2, following the same pattern. Get ready to feel that booty burn!

    You’ll need: A broom; 5L water bottle or large protein tub

    READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”

    Booty-Building Tips

    Want to up the ante? How you structure your workout can make a difference. For extra burn, alternate between slow, weighted sets and high-tempo bodyweight sets. So you’ll do one set with weights, performing the number of reps indicated slowly and focusing on creating a strong mind-muscle connection. Then, on the next set,  drop the weights, up the tempo and increase the reps, doing as many as you can with good form.

    The Home Booty Workout

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    READ MORE: 6 Workout Moves You Can Actually Do With Your Dog

    Station 1

    REPS: 15, 12, 10 CARDIO KICKER: 30 Mountain Climbers

    1A: Broom Squat

    You can make this move more challenging by hanging weights off the ends of your broom, like identical water bottles. Just be sure to secure them properly!

    1B: Squat With Water Bottle Overhead

    If 5 litres of water is too heavy, drink (or empty) some of the water until your bottle reaches a comfortable weight. You know what we say in fitness: Hydration, hydration, hydration!

    1C: Plié Squat

    You’ll need your water bottle for this one again. Make sure your feet are turned outwards and squeeze that booty!

    Next up:

    Add the cardio finisher, then repeat the circuit until you’ve completed three rounds. Then, move on to Station 2.

    READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts

    Station 2

    REPS: 15, 12, 10 CARDIO KICKER: 30 Skips or Star Jumps

    2A: Broom Alternating Lunges

    No need to power through these at pace. Move with control and focus on your body alignment. You’re aiming for a ninety-degree angle as you sink into your lunge. Too shallow and you won’t reap the booty benefits; knee too far forward and you’ll put pressure on the joint.

     2B: Single-leg Deadlift

    Keep toppling over? Tighten your tummy, squeeze your glutes and plant your standing leg. You should feel both butt cheeks switching on. This will help your balance and boost your burn as well!

    2C: Lateral Leg Raise

    This will hit your booty from the sides to round out your results. If you experience knee pain or you struggle with squats, strengthening the muscles on your outer thighs might help.

    Next up:

    Add the cardio finisher, then repeat the circuit until you’ve completed three rounds. And you’re done!

    Bookmark these workouts next: More

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      Transform Your Legs With This 20-Minute Home Workout

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      It’s safe to say that we’ve all found different ways to make home workouts work for us. You could be using a tin of beans as weights or your broom has magically turned it into a barbell.  Either way, we’re working on our fitness! If you have equipment at home but haven’t used any of it, I’d like to introduce you to your new best friend — the resistance band.

      At first glance, this piece of exercise band looks like nothing but a band, but this baby can make your body stronger and firmer without lifting weights. Health Coach, Online Trainer, and Bikini Pro Athlete, Andene Thomson shows us how we can transform our legs with a resistance band in just 20 minutes.

      20-Minute Resistance Band Workout

      Time: 20 Minutes | Equipment: Resistance Band | Good For: Quads, glutes, hamstring, and calves

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      Warm-Up

      50 reps x Knee-Banded Squats with Abduction

      Place the resistance band above your knees, with your feet hip-width apart (A). Lower yourself down (as if sitting into a chair) keeping the weight in your heels and sink down into your squat (B). While in your squat position, open the legs as you feel the tension from the band (C). Return to standing by pushing your heels into the ground (D). Remember to engage those glutes!

      Exercise 1

      1/  Knee-Banded Kickbacks (4 x 15 each leg)

      Place the resistance band around your thighs with your feet hip-width apart, keeping your core engaged (A). Shift weight into your left leg, so there is tension in the band (B). Squeeze your core as you kick your right leg back (C).

      2/ Knee-Banded Side Abduction (4 x 15 each leg)

      Place the resistance band around your thighs, while keeping your core engaged (A). Lift your outer leg up and straight out to side as far as possible, before bringing your leg to the starting position (B). That’s one rep!

      READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

      Exercise 2

      1/ Knee-Banded Dumbbell Split Squats (4 x 15 each leg)

      Grab a dumbbell and hold it at your sides (A). Lower your hips until your front thigh is at least parallel to the floor. Push through your front heel, and extend the hips and knees to return to the starting position (B). That’s 1 rep. Don’t forget to change legs!

       2/ Knee-Banded Forward and Back Jump Squats (4 x 12 each way)

      Start with your feet hip-width apart, keep your knees soft as you tuck into a low squat position (A). Jump over a small step, rope or a towel to intensify, before jumping back again (B).

      Exercise 3

      4 x 20 reps Dumbbell Lying Leg Curls

      Start by lying flat on your stomach (A).  Place the dumbells between your feet and extend legs all the way back (B). Be careful not to arch your spine as you extend your legs back, then repeat the move (C).

      Exercise 4

      1/ Sumo Deadlifts (4 x 15 reps)

      Position your feet shoulder-width apart as your toes point out at an angle (A). It’s important not to round your lower back for this one. Grab hold of your weights with both hands as you lower your body down, keeping your core engaged, before returning back to starting position (B).

      2/ Knee-Banded Sumo Squat Pulses (4 x 20 reps)

      Get the resistance band on and start with your legs opened wide to the sides (A). Keep the shoulders directly over your hips and your knees are in line with your feet (B). Go for small pulses up and down (C).

      READ MORE: Use These 5 Resistance Band Moves To Ease Knee Pain

      Finisher

      Knee-Banded Double Pulse Sumo Squats

      Start with your legs opened to the sides and your toes turned slightly outward (A). As low as you can, take on a squat position as you make small pulses up and down (B). More

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      Use These 5 Resistance Band Moves To Ease Knee Pain

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      Niggling knee pain can make it hard to keep up your exercise habit, even if you aren’t running marathons. These resistance band knee exercises could help. They strengthen the joint so your knees can cope better with the demands of your workouts.

      Where does knee pain from exercise come from?

      You don’t need to be a long-distance runner to suffer from knee pain. It can show up during squats and lunges or even just climbing the stairs. And it’s hard to ignore. Typically, knee pain from exercise occurs when the muscles and joints are overused, leading to pain either during or after the workout. You’re not alone: one estimate is that about 25% of adults experience knee pain. Among women, the number is higher and affects around 30% of female runners and is called runner’s knee.

      How to ease knee pain

      Often, strengthening the surrounding leg muscles can help take pressure off your knees. But the trick is not to do more squats and lunges, but rather to target the smaller, stabilising leg muscles with small, precise movements. Hayley Schuter, a physiotherapist at HSPhysio in Cape Town, often prescribes these five strength exercises to patients suffering from knee pain. Bonus: All you need is a light, stretchy resistance band and something sturdy to attach it to. 

      READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

      How these resistance band knee exercises work

      While these moves may not look as impressive or torch as many kilojoules as, say, a box jump, you’ll feel the burn as you isolate those smaller muscles. And the stronger they become, the better your box jumps, squats and other big movements will be. Perform each of these moves until fatigue – you should feel a slight exercise burn, but not pain – then move on to the next. Do two to three rounds in total.

      A dose of common sense: If you’re suffering from debilitating pain or have recently injured yourself, skip the online workouts and head directly to your physio – there could be something more serious at play. 

      1. Standing Knee Extension

      Tie a loop in your band. Close it in the door or tie it around a sturdy chair or table leg.

      Step into the band at knee height and move back to create resistance in the band, causing your knee to bend.

      With a slow and controlled movement, straighten your knee into the band, then bend back to start.

      2. Clam

      “This is a nice exercise for people who have pain with standing exercises, like squats,” says Schuter.

      Lie on your side with knees bent and the band looped around your knees.

      Without rolling back, lift your top knee up into the band.

      READ MORE: Hunch Over Your Desk? These Moves Will Sort Out Your Shoulders STAT

      3. Lying Knee Extension

      Another good one if you feel pain during standing exercises.

      Lie on your back, band looped under one foot with the knee bent, holding the ends in your hands.

      Straighten your knee as you press the band upwards.

      4. Sumo Side Walks

      Tie the band around your knees and stand in a mini squat position, legs close together.

      Walk sideways, then reverse back to start.

      “You can vary this one by taking a few steps to the one side then coming back or walking forward and back in the mini squat position,” says Schuter. “When you get stronger, progress by putting the elastic around your ankles.”

      5. Standing Adduction

      “Most knee exercises concentrate on strengthening the outer leg muscles and this one balances it out,” says Schuter.

      Tie one end of the band to a sturdy chair or table leg and the other end around your ankle.

      Walk out to get enough resistance from the band and hold on to something for balance.

      Start with feet apart, pulling your banded foot in towards your other foot.

      As you get stronger, progress to kick your banded foot past your other foot.

      READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain

      Watch one of our WH staffers perform the moves:

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      DIY Your Own Butt Workout At Home With These 15 Moves From A Trainer

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      Let me take a wild guess, building a stronger booty is on your agenda for your workouts. What you might not realise is that targeting the glutes does way more than perk up your peach. “It’s a major stabiliser and it’s also the biggest muscle in the body,” says Leigh Weissman, CPT, a certified personal trainer, nutrition coach and glute specialist. “The glutes control a lot of your pelvic function and the hips.”

      That means your glutes help you do everything from walk, sit and bend throughout your day. And you’ll start to notice a boost in your athletic performance, as well. “If you are a practising athlete, you’ll sprint faster and turn quicker,” says Weissman. “In yoga, it can help you balance in specific poses.” Plus, when your glutes are strong, you can better strengthen and protect your back, hips and core—all of which are huge for balance and stability. Truly everyone can benefit from a butt workout and do it right at home to boot.

      Meet the experts: Leigh Weissman, CPT, a certified personal trainer, nutrition coach and founder of Leigh Taylor Method for building strong glutes. Suki Clements, CPT, RYT, is a New York City-based yoga teacher and former professional dancer.

      The Muscle Science

      Understanding all the muscles that make up your booty can help you work your rear more effectively. The gluteus maximus, gluteus medius and gluteus minimus muscles along with a slew of other smaller muscles, like the piriformis (located about where the heel of your hand lands if you put it in the back pocket of your jeans), are all part of your behind.

      The key to getting in a good butt workout at home (and reaping all of these full-body benefits) is to move slowly and with control so that you work your glute muscles—and don’t stress out your lower back. To keep your focus on your butt, engage your core and exhale through the challenging part of every exercise. When you shorten the muscle in an exercise, you should start to feel a burning sensation. If you’re lengthening the muscle, look for a stretching feeling to know you’re activating the area, says Weissman.

      The Workout

      Use the 15 exercises below to create your own butt workout at home. All you need is a mini resistance band and a set of dumbbells!

      As long as you recover well (think plenty of stretching and foam rolling), you can work out your butt up to three times a week.

      Equipment: resistance band, dumbbells | Time: 20 minutes | Good for: glutes

      Instructions: Choose up to five of the exercises below. Complete the indicated number of reps for each, then rest for 15 seconds and continue on to the next. Once you’ve completed all five exercises, rest for one minute, then repeat the entire circuit twice more for a total of three sets.

      Standing Glute Kickback

      Why it rocks: This move isolates one side so you can really feel the burn. Working one side allows you to recognise and fix strength imbalances, says Weissman.

      How to:

      Stand with weight on left foot and right leg long behind body with toes pointed and resting on floor.

      Bend left knee slightly and hinge at hips to lower torso forward.

      Clasp hands in front of body. This is your starting position.

      From here, engage right glutes to kick straight right leg back and up until nearly parallel with floor. Slowly and with control, reverse the movement to return to start. That’s one rep. Perform 10 to 12 per side.

      Pro tip: Engage core throughout the movement to prevent lower-back strain and keep the emphasis on glutes. Use a looped resistance band just above your knees to level this one up.

      Supported Single-Leg Deadlift

      Why it rocks: The supported single-leg deadlift is an introduction for people who have a challenging time performing a full single-leg deadlift. It also helps you to understand how to do a hip hinge before just going into a full single-leg deadlift.

      How to:

      Start standing on left leg with a weight in right hand, palm facing toward thigh and left arm by side.

      Step right leg a few feet behind body, lift heel and press right toes into the floor for balance. Keep left leg slightly bent.

      Lean forward, hinging at the hips with a flat back while lowering the weight toward the floor.

      Drive into the left heel to return to the standing position. That’s 1 rep.

      Hip Thrust

      Why it rocks: Working the hips in this position gives you the biggest strength boost, says Weissman. Science is there to support it, too, according to a Journal of Sports Science & Medicine study.

      How to:

      Sit with feet flat on the floor in front of a couch or stable chair.

      Place forearms flat on surface so elbows point back and fingers point forward.

      Lift seat up off floor and walk feet out until planted slightly beyond knees. This is your starting position.

      Push through heels and engage glutes to extend hips up until body forms a straight line from shoulders to knees.

      Reverse the movement to return to start. That’s one rep. Perform 10 to 12.

      Pro tip: To maximise glute engagement, press knees slightly outward throughout the movement. For an extra challenge, place a looped mini-band just above your knees or add a weight at the hips.

      READ MORE: This Quick 10-Minute Butt Workout From A Trainer Will Grow Your Glutes Fast

      Good Morning

      Why it rocks: This move is a great way to feel a stretch in the glute muscles, says Weissman. To take it up a notch, she suggests adding resistance with a band or dumbbell.

      How to:

      Start standing with feet hips-width distance apart (or slightly wider) and hands clasped behind your head.

      Bend knees slightly, engage core, draw shoulders back and keep neck long, then hinge at hips to push seat back while lowering chest forward until parallel to floor.

      Keeping weight in heels, slowly reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps.

      Pro tip: Hold a dumbbell behind neck to increase the intensity.

      Romanian Deadlift

      Why it rocks: An RDL is a great way to level up from a Good Morning because it adds resistance and intensity with the dumbbells, says Weissman.

      How to:

      Standing with feet shoulder-width apart, holding dumbbells in hands with palms facing thighs.

      Keeping back straight, hinge at the hips and focus on sending hips and butt back as you lower the dumbbells toward the ground.

      Engage glutes and rise back to standing, locking hips out at the top. That’s 1 rep. Perform 10 to 12 reps.

      Banded Glute Bridge

      Why it rocks: This has all the benefits of a bodyweight glute bridge, but you also engage the hips more with the band.

      How to:

      Wrap a resistance band around thighs and lie face up with knees bent and feet on the floor about a foot away from butt.

      Brace core, then press into heels and squeeze glutes to lift hips up toward ceiling while pushing upper back into floor.

      Pause in this position and expand the band by pressing knees apart.

      Reverse the movement and return to start. That’s 1 rep. Perform 10 to 12 reps.

      Pro tip: To make this more challenging, hold a dumbbell on top of hips.

      READ MORE: This Full-Body Bodyweight Workout Builds All The Muscle

      Banded Clam Shell

      How to:

      Start lying on right side on a mat with upper body propped up on right forearm, right elbow below right shoulder.

      Stack left foot over right with legs bent at 90 degrees and heels in line with glutes.

      Place left hand on top hip. This is your starting position. Without moving hips or disconnecting feet, engage outer left glutes to drive left knee straight up toward ceiling.

      Reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: Keep hips stacked and avoid rolling backwards when lifting top leg. You can also place a looped resistance band just above the knees to level this one up.

      Why the move is effective: “You’re isolating one side of the hip,” says Weissman. “So it’s a nice contraction where people tend to have that natural hip dip.”

      Bulgarian Split Squat

      Why it rocks: This is one of Weissman’s go-to exercises for all her clients. “This causes the glute medias to fire up to help stabilise the pelvis,” says Weissman.

      How to:

      Stand in front of a low bench or platform with feet hip-width apart.

      Place left foot onto the platform behind you, gently resting the top of the foot to stabilise. The distance between you and the elevated surface can vary depending on your experience and range of motion.

      Engage core and glutes and lower down with control. Stop when back knee hovers just off the ground, or as low as is comfortable for your range of motion.

      Drive through front foot and squeeze glutes as you stand back up. That’s 1 rep. Complete 10 to 12 reps, then switch sides and repeat.

      Curtsy Lunge

      How to:

      Stand with feet hip-width apart.

      Take a step back with left leg, crossing it behind right. Bend knees and lower hips until right thigh is nearly parallel to the floor. Keep torso upright and your hips and shoulders as square as possible.

      Return to start. Repeat on the other side. That’s one rep.

      READ MORE: Boost Your Morning Routine With This Easy 15-Minute Yoga Flow

      Glute Kickback

      Why it rocks: This tabletop setup allows your upper body to help with stabilising your hips while you focus on working the glutes one side at a time.

      How to:

      Start on all fours with shoulders stacked over wrists and back flat, toes tucked, and knees under hips.

      Keep core tight, shoulders and hips square and foot flexed, then squeeze glute and kick the right knee back in line with the hip.

      Reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: Imagine you’re trying to stamp the sole of your foot on the wall behind you and move from the hips, not the lower back.

      Isometric Banded Glute Bridge

      Why it rocks: “This is a good move if you just want to feel what it’s like to squeeze the glute and feel that contraction,” explains Weissman.

      How to:

      Lie on back with knees bent and feet on the floor 12 to 16 inches from butt.

      Brace core, then press into heels and squeeze glutes to lift hips towards ceiling. Maintain space between chin and chest and keep upper back pressed into floor.

      Hold the elevated position with glutes engaged for 5 seconds. That’s 1 rep. Perform 5 reps.

      Fire Hydrant

      How to:

      Start on all fours with wrists stacked directly under shoulders and knees over hips.

      Draw belly button to spine and, keeping back flat, lift the right knee so it is in line with the right hip.

      Return to start. That’s one rep. After 20 seconds, switch to the other side.

      READ MORE: This 15-Minute Full-Body Weighted Workout Tones Every Inch

      Lateral Lunge with Balance

      Why it rocks: “This is great for the overall health of your hips,” says Weissman. She adds that you can also use this move to measure your progress and see your strength improve over time.

      How to:

      Stand with feet hip-width apart, hands at sides.

      Take a big step to the left, then push hips back, bending left knee and lowering body until left knee is bent to 90 degrees.

      Push back to an upright position, lifting left knee up and into the chest. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: Keep weight in heel of bending leg to fire up glutes.

      Split Squat

      Why it rocks: This move allows you to work the muscles that help you walk and how your body moves in everyday life, says Weissman.

      How to:

      Start standing with hands at sides or clasped in front of chest and legs staggered so left is forward and right is back with right heel raised.

      With torso upright, bend knees and lower until legs both form 90-degree angles.

      Press through left foot to return to standing position. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

      Pro tip: When in the lowest position, hover back knee off the floor to keep lower body under tension. Hold dumbbells to increase the intensity.

      Alternating Step Up

      Why it rocks: You can play with tempo and create multiple variations of this move, says Weissman. “If you’re doing it with bodyweight, slowing down that step down is how you get the most bang for your buck.”

      How to:

      Stand with feet hip-width apart in front of an elevated surface or step.

      Lift left foot and step onto the elevated surface.

      Press into left foot and lift right leg up to chest, lengthening the glute.

      Step the right foot back to start and bring the left to meet it.

      Then, switch sides and repeat. That’s 1 rep. Continue alternating for 10 to 12 reps.

      This article by Jennifer Nied and Sabrina Talbert was originally published on www.womenshealthmag.com. More

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      This Powerful Joint-Friendly Lower Body Workout Tones Every Inch

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      A resistance band is like having a mini-gym — you can use it to work your whole body (or do a lower body workout, like this one) and then conveniently stash it in your sock drawer when not in use.

      It’s also a low-impact alternative to weights for getting your strength back after an exercise hiatus (like, welcoming a beautiful bundle of sleep deprivation into your life. Love ‘em, but being a new mom is hella challenging!).The continuous tension in the band makes it easier to control your movements in both the lifting and lowering phases of the exercise, reducing your risk for injury. Training with a band also allows you to get hyper-specific with the muscles you target — which is why resistance bands are such a favourite of Pilates instructors and physios for strengthening the smaller muscles that often get neglected in the big, impressive-looking lifts that make it to the ‘gram.

      HOW TO DO IT: This lower body workout by trainer Alicia Krige is designed as a circuit. Starting with exercise one, do all reps as indicated, rest, then move on to the next exercise. Once you’ve done all the exercises, take a longer rest and then start again at the beginning for another round. Do 4 rounds in total.

      You’ll need: A resistance band.

      Mycore Hevia Resistance Band

      These bands are slip-proof and won’t snag on your clothes. They come in different strengths, from light to heavy resistance.

      Reebok Lux Strappy Sports Bra

      Angled side seams bring stability while the straps are adjustable for our ever-changing bodies.

      Reebok Lux High-Waisted Leggings

      A high-rise, thick waistband hugs your waist and stays in place through burpees and core moves.

      The Joint-Friendly Lower Body Workout

      Standing lateral lifts

      12 reps per side

      Stand tall, feet hip-width apart, band around your legs a few centimetres above the knees. Keeping your torso upright and forward facing, raise your right leg straight out to the right. Lower to start. That’s one rep. Do all, then switch legs.

      Bodyweight squat

      12 reps

      Stand tall, feet slightly wider than shoulder-width. Keeping your chest upright, sit your hips back, like you’re sitting in a chair. Squeeze your bum to return to start. That’s one rep.

      Donkey kickbacks

      12 reps per side

      Start on all fours — hands in line with shoulders, knees and hips bent 90 degrees and band around your thighs. Pushing through your hands, lift one leg behind you, keeping your knee bent and foot flexed. When you feel your bum squeeze on that side, lower to start. That’s one rep. Do all, then switch legs.

      Curtsey squats

      15 reps per side, alternating

      Stand with feet shoulder-width apart, band around your thighs. Keeping your chest upright, step your right leg back, crossing behind your left leg and lower so your knees are at 90 degrees. Push back to start, then repeat on the other side. That’s one rep.

      Single-leg resistance deadlift

      15 reps per leg

      Stand tall with feet staggered, band looped securely under the front foot, the other part in both hands. Hinge forward at the waist, with a slight bend in your knees. This is your start position. Now, squeeze your bum to stand, keeping your back flat. Lower to start. That’s one rep.

      Bicycle crunch

      12 reps per side, alternating

      Lie on your back, band around your legs above the knee, hands behind your head and elbows wide. Raise your legs, knees bent and shins parallel to the floor. Keeping your lower back glued to the floor, extend left leg and twist left elbow to right knee. Reverse the move back to start, then repeat on the other side. That’s one.

      Clam Shells

      12 reps per side

      Lie on your side, legs stacked, knees bent, band around your thighs and upper body propped up on your elbow. Keeping your upper body still, raise your top knee, keeping your feet together. Return to start. That’s one rep.

      Downward-Facing Dog straight-legged kickbacks

      Do 12 reps per leg

      Start in Downward-Facing Dog, back straight, hands and feet flat on the floor (use a block or folded towel under heels if necessary), band around your legs, above the knee. Keeping hips square, raise your right leg straight out behind you. Lower to start. That’s one rep.

      Core crunches

      Do 20 reps

      Lie on your back, band around your shins, hands behind your head with elbows wide and legs raised with knees bent and shins parallel to the floor. Keeping your lower back glued to the floor, squeeze your abs to raise your head andshoulders. Lower back to start. That’s one rep.

      Single-leg bridge

      12 reps per leg

      Lie on your back, legs bent, feet flat on the floor, arms at your sides, band around your legs above the knee. Raise one leg straight up, foot flexed. Squeeze your bum, then lift your hips so your body forms a straight line from shoulders to hips. Lower back to start. That’s one rep. More

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      This Quick 10-Minute Butt Workout From A Trainer Will Grow Your Glutes Fast

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      Words by Andi Breitowich

      What if I told you you’re only 10 minutes away from a stronger booty? I’m only slightly exaggerating. There’s no quick fix for the perfect peach, but the good news is you don’t need a fully stocked weight room or oodles of time in it to grow your glutes. All you really need: a pair of heavy dumbbells, 10 minutes a few times a week, and consistency.

      Strengthening your glutes means working three distinct muscles—the gluteus maximus, gluteus medius, and gluteus minimus. Sure, those gains look good, but they will also help you in everyday activities like standing up, using the stairs, running, jumping, and walking, says Macy Pruett, CPT, a certified personal trainer and the founder of Fittest Core. Plus, training your glutes improves your overall body composition. “When you perform glute-focused exercises, you tie in a lot of other muscle groups, which leads to high metabolic cost and burning calories during and after a training session,” she explains.

      Clearly, glute workouts are worth the hype…but what’s the best way to approach them? “Progressive overloading is the most effective way to build glutes, and it simply means doing more over time,” says Pruett. That can mean increasing the weight, upping your reps, or minimizing rest. Those dumbbells you have on hand are more than sufficient for tightening, toning, and growing your bum.

      So, how do you select the right weight? Pruett says you want to pick a weight that you can accomplish 10 reps of an exercise without failing. “When you get to a point of performing 10 reps with ease, it’s time to increase your weight,” she says. (Remember the progressive overloading strategy.) Increase the weight in 5- to 10-pound increments, but make sure you can maintain proper form with the added iron.

      10-Minute Glutes Workout

      Pro tip: If you’re doing an exercise with fewer reps, you can opt for a heavier dumbbell, but if you’re doing an exercise with higher reps, you’ll likely need a lighter one.

      Remember: Consistency is key for results, and that means completing this 10-minute workout programmed by Pruett three to four times a week. Try it out and get ready for a serious booty burn.

      Time: 10 Minutes | Equipment: Dumbbells | Good For: Glutes

      Instructions: This glute workout includes three supersets (two exercises you complete back-to-back, with minimal-to-no rest) that engage all three muscles. Complete 3 sets of the bridge superset, 2 sets of the deadlift superset, 2 sets of the squat superset with no rest, and 3 sets of the finisher.

      Bridge Superset

      Weighted Glute Bridge

      Why it rocks: This move is a staple glute exercise because it’s easy to perform and can be done with or without weight.

      “It comes with a huge range of variations, and, most importantly, uses the glutes maximally without working the quads much,” says Pruett. “It works the gluteus maximus, which is the biggest muscle in our body and the one where we can see glute growth the most.”

      How to:

      Lie on the ground, with your feet flat on the floor about shoulder-width apart, knees bent and arms by your sides on the floor.

      Place the dumbbell where it’s comfortable on your hip bones and maintain a neutral pelvis. (Option to complete the move without a weight.)

      Engage your core, then push through your heels as you scoop your hips up toward the ceiling.

      Squeeze your glutes at the top when you reach full hip extension. Keep your ribs down (don’t flare them or arch your back) and chin slightly tucked or head at neutral throughout.

      Inhale as you lower down with control. That’s one rep. Complete 20 reps.

      Glute Bridge March

      Why it rocks: “This glute bridge variation is fantastic because it gives you that ‘feel the burn’ sensation that’s essential for glute growth,” says Pruett.

      Plus, this exercise also engages the hamstrings and quads with time-under-tension.

      How to:

      Press up into a glute bridge, as described above, with knees, hips, and shoulders in alignment, and hold this position. (Option to place a dumbbell on your hips or complete with bodyweight.)

      From here, raise one leg at a time, keeping the stationary leg firmly on the ground and pelvis stable.

      Keep your core engaged and alternate raising legs, maintaining the lifted butt position. Complete 20 reps on each side.

      Deadlift Superset

      Romanian Deadlift

      Why it rocks: Romanian deadlifts are a great addition to any glute workout because they focus on the “eccentric phase” of the movement, says Pruett—which is when the muscles lengthen.

      “This allows you to take it slow on the way down, while the hamstrings are lengthened, and requires more work from your glutes and hamstrings.”

      How to:

      Start standing with feet about hip-width apart, knees slightly bent, holding dumbbells in front of your thighs, palms facing body. (You can hold one heavier dumbbell, or a pair of dumbbells with one in each hand.)

      Keeping knees slightly bent, hinge at the hips while shifting them backwards.

      Maintain a flat back and engaged core as you inhale and lower the weights toward the floor, keeping them close to your body. Make sure to keep your shins vertical and your weight back on your heels.

      Exhale, and bring the dumbbells back up to the starting position engaging your glutes by extending your hips and raising your torso.

      Continue to keep the weight close to your body and squeeze your glutes at the top of the position. That’s 1 rep. Complete 10 reps.

      Single-leg Dumbbell Deadlifts

      Why it rocks: This variation of a deadlift isolates the glutes. Plus, performing this single-leg exercise allows you to focus on one side of your body at a time, in turn, creating more work for that side, says Pruett.

      This is also the exact movement as a Romanian deadlift, so you’ll perform it using the same techniques as above, but unilaterally.

      How to:

      Start standing on the right leg with your left leg slightly back behind your body, toe pointed and resting on the floor, right arm on hip, and left arm extended straight down at the side while holding your dumbbell. (Pruett always suggests holding one dumbbell in the opposite hand of the working leg.)

      Inhale, engage your abs, and maintain a neutral spine as you slowly lean forward, lifting your left leg straight back behind your body and lowering your torso toward the floor until both are parallel to the ceiling, with the left hand/dumbbell almost touching the floor.

      Exhale and drive into the right heel to return to the starting position. That’s 1 rep. Complete 10 reps on the left, then switch sides and repeat.

      Squat Superset

      Dumbbell Sumo Squat

      Why it rocks: “The sumo squat is essential for glute workouts because it targets the glutes more than a standard squat by allowing you to lift heavier weights and achieve a deeper range of motion,” says Pruett.

      As an added bonus, sumo squats also work your adductors to build up strength around your knees, ankles, and core.

      How to:

      Stand with your feet slightly wider than shoulder-width apart, weight evenly distributed, and toes turned out to 10 and 2 o’clock, while holding one heavy dumbbell with your arms straight down, or one dumbbell in each hand.

      Keep your core engaged and chest tall as you inhale and bend your knees, sinking your hips down until your thighs are parallel to the floor. Think about pushing your knees out at the button of the position, while maintaining a neutral spine and your weight in your heels.

      Exhale as you drive through your feet back to an upright standing position. That’s 1 rep. Complete 10 reps.

      Pro tip: Always make sure your knees stay in line with your feet to prevent any injury, says Pruett.

      Bodyweight Sumo Squat Pulse

      Why it rocks: Pulse variations are great for “pumping up” the muscles since they isolate and activate your glutes, and fatigue them more quickly, which helps build endurance and increases muscle growth, explains Pruett.

      This move also allows for high reps, which is perfect for supersets.

      How to:

      Stand with your feet slightly wider than shoulder-width apart, weight evenly distributed, and toes turned out to 10 and 2 o’clock.

      This is the same movement as a sumo squat, but instead of performing it to its full range of motion, squat down and only come up about half the distance before returning down to the bottom position (this is your “pulse”). You can keep your hands on your hips or out in front of you.

      Continue to pulse up and down while maintaining an engaged core and neutral spine. Complete 30 pulses.

      Finisher: Glute Kickback

      Glute Kickback

      Why it rocks: No glute workout is complete without a burnout, says Pruett. She suggests wrapping things up with glute kickbacks because they target the gluteus maximus and hamstrings. You can also torch the medius if you internally rotate your foot.

      “Glute kickbacks are one of my favourite glute exercises to add into any glute workout because they can be done standing, quadruped, with bands, weight, or the cable machine.”

      How to:

      Begin on all fours, with wrists under shoulders and knees under hips. Make sure your hips are square throughout the entire move and your core is engaged.

      Using your glutes (really focus your mind on that working muscle), raise and extend the active leg and squeeze at the top of the movement.

      Lower back down to starting position. That’s 1 rep. Complete 15 reps on each side.

      This post This Quick 10-Minute Butt Workout From A Trainer Will Grow Your Glutes Fast was originally published on womenshealthmag.com. More

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      in fitness and body

      Try These Exercises To Build A Stronger, Bigger Butt

      by

      From your Kim Kardashians to your Meg The Stallions, everyone wants a firmer and bigger butt. And while you’ll definitely tone up on the trails or hitting the treadmill, you’ll need to add some muscle (and weights) to really build a toned toosh. Here, build a strong backside with this bigger butt workout – you’ll be dying to show yours off.
      Build A Bigger Butt Workout
      Time: 30 minutes
      Equipment: Mat
      Good for: Butt
      Instructions: Choose two bilateral (both legs) exercises and two unilateral (single leg) exercises and pair them together for one workout. Complete four sets of five reps with heavier weights for the bilateral exercises, and complete four sets of 10 reps with lighter weights for the unilateral exercises. Once you’ve completed all sets of one move, continue to the next.

      Dumbbell Deadlift

      How to: Holding two dumbbells in your hands, stand with your feet hip-width apart, knees slightly bent. Position the weights in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back as you hinge at the waist and lower the dumbbells toward the floor. Squeeze your glutes to return to standing. That’s one rep. Complete four sets of five reps.

      Goblet Squat

      How to: Stand with your feet shoulder-width apart and hold a weight in front of your chest, elbows pointing toward the floor. Sit back and bend your knees to lower into a squat. Push yourself back to start. That’s one rep. Complete four sets of five reps.
      Bulgarian Split Squat

      How to: Stand about two feet in front of a step; extend your right leg back and place the top of your foot on the step. (Optional: Hold a dumbbell in each hand.) That’s your starting position. Bend your knees to lower your body as far as you can (or until your knee gently taps the ground), keeping your shoulders back, chest up, and hips facing forward. Pause, then press through your left heel to return to start. That’s one rep. Complete four sets of 10 reps on each side.

      Stability Ball Hamstring Rollout

      How to: Lie on your back with your knees bent, feet on top of a stability ball. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Lift your left leg straight up into the air. Hold the position as you straighten your right leg. Then, engage your hamstrings, bend your right knee, and bring your foot toward your butt. That’s one rep. Complete four sets of 10 reps on each side.

      Weighted Lateral Lunge

      How to: Holding a pair of kettlebells cleaned at your chest, stand up straight with your feet hip-width apart. Take a large step to the left, sit your hips back, and lower down until your left knee is nearly parallel with the floor. Your right leg should be straight. Return to start. That’s one rep. Complete four sets of 10 reps on each side.
      Weighted Fire Hydrant

      How to: Get on all fours on top of your mat. Tuck a two to six kilo dumbbell in the crease of your right knee. Keeping that leg bent at 90 degrees, lift it out to the side, stopping at hip height. Return to start. That’s one rep. Complete four sets of 10 reps on each side.

      Weighted Donkey Kick

      How to: Get on all fours on top of your mat. Tuck a two to six kilo dumbbell in the crease of your right leg. Keep that leg bent at 90 degrees as you lift it behind you until your knee is in line with your hip, foot flexed. Reverse the movement to return to start. That’s one rep. Complete four sets of 10 reps on each side.
      Walking Lateral Lunge

      How to: Stand up straight, with your feet together. Hold a kettlebell in your right hand, and raise your left hand so it’s parallel to the ground, and in a fist. Lift your left foot and take a big step to the left. Sit your hips back, and lower down until your dumbbell nearly touches the ground. Switch hands, and repeat on the other side. That’s one rep. Complete four sets of 10 reps on each side.
      Front Racked Reverse Deficit Lunge

      How to: Stand up straight on small riser, step, or box with a set of kettlebells cleaned in front of your chest. Lift your right knee up to hip height in front of your body, then bring it behind you until the ball of your foot reaches the ground. Slowly lower down until both knees form 90 degree angles. Return to your knee-lifted position. That’s one rep. Complete four sets of 10 reps on each side.
      Weighted Hip Thrust

      How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Hold a dumbbell in both hands and rest it on top of your pelvis. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That’s one rep. Complete four sets of five reps.
      1.5 Stance Deadlift

      How to: Hold a kettlebell in front of your thighs with both palms facing toward your body. Stagger your legs, stepping your right foot back and your left foot forward. Your right heel should be off the ground. Push your hips back as you hinge forward, lowering the kettlebell while keeping it close to your legs. Once your hips reach 90 degrees, return to start. That’s one rep. Complete four sets of 10 reps on each side.

      Cossak Squat With Overhead Press

      How to: Begin by standing up straight, with your feet slightly wider than shoulder-width apart, and a kettlebell in each hand. Rack the kettlebells in front of your chest, and then raise your right arm straight into the air. Lift your left foot and take a large step to the left, then sit your hips back and lower down until your thighs are nearly parallel to the ground. Straighten your left leg and rise back up. That’s one rep. Complete four sets of 10 reps on each side. More