3 butt toning workouts
Say hello to a toned bum with these glute and thigh workouts.
Warm-Up: 10 minutes on the treadmill/Stairmaster at a steady pace (short of breath, but still able to hold a conversation).
Directions: Perform each circuit three times before moving on to the next one. Rest for 45 to 60 seconds after each completed circuit.
Circuit 1- Goblet squat // Barbell hip thruster // Dumbbell hip thruster
Goblet Squat
Higher Weight/Lower Rep (8 – 12 reps)
Targets: Glutes, Quadriceps, Calves, Hamstrings
1. Grab desired weight and stand holding one end of the dumbbell with both hands. Feet should be slightly wider than shoulder-width, toes slightly turned out.
2. Keeping your chest and head up and your back straight, lower into a squat position until your elbows touch the inside of your knees.
3. Return to a standing position and repeat for designated reps.
Barbell hip thruster
Higher Rep/Lower Weight (16 – 20 reps)
This exercise can also be performed on the ground on a mat (great to start with if you are a beginner). You may want to use a pad on/under the bar so it doesn’t dig into your hips.
Targets: Glutes, Calves, Hamstrings
1. Begin seated on the ground with your back on a bench. Have a loaded barbell over your legs. Your feet should be planted on the ground.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by driving through your feet, extending your hips towards the ceiling. Your weight should be supported by your shoulderblades and your feet. Extend as far as possible, squeezing your glutes at the top and then reverse the motion to return to the starting position.
Dumbbell step-ups with added kickback
Moderate Weight/Moderate Rep (13 – 15 each side)
*Choose a platform where the height will put your knee at about a 90-degree angle. The higher the platform, the harder the exercise will be.
Targets: Glutes, Quadriceps, Calves, Hamstrings
1. Stand up straight, facing the platform and holding the dumbbells parallel to outside of your legs.
2. Place your right foot on the elevated platform. Using mainly your heel, drive the rest of your body up so you are standing on the platform. Left leg stays off the platform. Extending through the heel, drive your left leg backwards about 90 degrees.
3. Return your left leg and use it to step back down. Step your right leg back down to the starting position as well.
4. Repeat using your left leg. Alternate between your right and left leg for instructed reps.
Barbbell deadlifts
Higher Weight/Lower Rep (8 – 12 reps)
*Caution: This exercise should not be performed if you have lower back problems. If you are a beginner to this move, start with very light weight until you get the motion down. Dumbbells may be used as well instead of the barbell.
Targets: Glutes, Hamstrings, Lower Back
1. Grasp the loaded barbell with an overhand grip. You should have a slight bend in your knees and your feet should be about shoulder-width apart. Your torso should be straight.
2. Keeping your knees in place, lower the barbell to the top of your feet by bending at the hips and keeping your back straight. Continue the motion until you feel a stretch in your hamstrings.
3. Start bringing your torso back up straight again by extending your hips until you are at the starting position. Focus on the inhale on the way down and exhale on the way up.
4. Repeat for instructed repetitions.
Donkey kicks with weight
Lower Weight/Higher Rep
(16 – 20 reps)
Targets: Glutes, Hamstrings, Quads
1. Starting on all fours, place a dumbbell in the crease of your right knee.
2. Keeping your knee at a 90-degree angle and your foot flexed, lead with your heel and push it towards the ceiling. You should feel your glutes engage. Do not move your torso. The motion should be all in your hip joint.
3. Return to starting position leading with your knee.
4. Repeat for instructed reps and then switch legs.
Bonus: For an extra booty burn at the end of the instructed reps, hold your leg up at step two for 15 seconds and then pulse for 15 seconds.
Box jumps
Plyometric Move (15 – 20 reps)
*Make sure you have a steady platform that is a height that feels comfortable for you.
Targets: Glutes, Quadriceps, Hamstrings, Calves, Adductors, Abductors
1. Stand at the platform about a foot away. Feet should be shoulder-width apart.
2. Do a small motion squat to prepare for jumping and swing your arms behind you.
3. Jump out of the squat position as high as you can to land on top of the platform, swinging your arms forward and up. You should be extending through your hips, knees and ankles. Focus on a soft landing with knees bent.
4. Once landed, stand straight up and either jump back down or step down.
5. Repeat for instructed reps.
Fire hydrant kicks
Muscle Endurance/Toning (16 – 20 reps)
Targets: Glutes, Abductors
1. Start on all fours. Keep your knee in a bent position and lift your knee away from the midline of your body towards the ceiling. Stop the movement when you are parallel with your torso.
2. Hold the position and using a fast motion kick your leg out.
3. Return your leg back to the bent knee position and lower it back down to the floor
4. Repeat for instructed reps and then switch legs.
Bonus: For an extra burn after the instructed reps, hold your leg out in the kick-out position for 15 seconds and then pulse your leg up towards the ceiling for 15 seconds.
Jump Squats
Plyometric Move (15 – 20 reps)
Targets: Glutes, Quadriceps, Hamstrings, Calves
1. Stand about shoulder-width apart while holding palms together (or whatever feels comfortable to you, some cross their arms).
2. Lower into a squat position, keeping your head up and back straight.
3. Keeping your weight in your heels, swing your arms back for momentum as you jump straight up in the air as high as you can.
4. Make sure you land controlled with your toes touching the ground first. This will help lower the impact on your knees.
5. When you land, immediately squat down and jump again for instructed reps.
Yogi squats
Moderate Weight/Moderate Rep (13 – 15 reps)
Targets: Glutes, Hamstrings, Abductors
1. Grab desired dumbbell weight and stand with your feet slightly wider than your hips, toes pointed outwards.
2. Lower your hips down to the ground so you are essentially hovering.
3. Holding the weight with both hands, press and rest your elbows on the inside of your knees.
4. Keep your feet planted on the ground and lift towards the ceiling, leading with your glutes. Keep your back straight. Stop when you are parallel to the ground.
5. Return back down to the starting position and repeat for instructed reps.
*Until you feel comfortable in this position, start off using no weight. Warm up by holding the initial pose for a long five seconds, three to five times.
Check out our top 22 exercises for a Brazilian butt for more glute goodness.
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