Written and Programmed by Celeste Chandler, CPT, IFBB Wellness Pro
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
If you’re looking to lift or tone your booty, this one is for you! These are some of my go-to exercises for growing my glutes, and when you put them together in a circuit, you get a quick but effective booty-building workout. Try it two to three times per week for optimal results (combined of course with a high-protein meal plan designed for muscle growth).
THE WORKOUT
This is a fast-paced circuit. Complete all 5 exercises back-to-back, rest for
60 seconds, and move on to the next round. The goal is to do 15-20 reps as specified for each exercise, take your break, and repeat the circuit 4 times.
EQUIPMENT NEEDED
Dumbbells, Resistance Band, Yoga Mat
Glute Bridge
Muscles Worked: Glutes & Hamstrings
Expert Tip: Keep a tight core and do not allow the dumbbell to roll off of your hips.
Lay on your back with your knees bent, feet flat on the ground shoulder width apart and hold a dumbbell on your hips (A). Squeeze your glutes and push your hips to the ceiling without arching your back. The goal is to raise your hips until your knees, hips and shoulders align diagonally (B). Hold at the top of the movement for two seconds, control the descent until you’re flat on your back. Repeat 15 times.
Level Up: Take this to the next level by doing unilateral glute bridges—one leg at a time.
Side Lunge
Muscles Worked: Glutes, Quads & Hamstrings
Expert Tip: Keep your chest up so that you are not rounding your back and maintain firm/stable footing.
Start with your feet about shoulder width apart (A). You can clasp your hands together in front of you to assist with stability. Take a wide step to the side, engage the heel that you took a step with, and drop your hips as if going into a squat, while keeping the opposite leg straight (B). Push off of the heel on the bent leg and go back into the initial stance with your feet shoulder width apart. Repeat 15 times per side.
Level Up: Increase the intensity by pulsing for 2-3 counts after each lunge.
Sumo Squat
Muscles Worked: Glutes & Hamstrings
Expert Tip: Keep your chest up to avoid rounding your back or leaning forward and maintain soft knees when you are at the top of the squat.
Stand with your feet wider than shoulder width apart and angle your feet outwards (A). Once you’re secure in your stance, lower your hips to the ground until your hips are in line with, or just past, your knees (B). Push through your heels, squeeze your glutes, and raise your hips until you are back in your original position. Reset and repeat 20 times.
Level Up: Try increasing the weight that you are holding.
Donkey Kick
Muscles Worked: Glutes
Expert Tip: Keep a neutral spine and maintain firm positioning so that you are not rocking back and forth when lifting your leg.
Start on your hands and knees with a resistance band around your legs just above your knees. Both your hands and knees should be shoulder width apart. Contract your core, squeeze your glutes, and raise one of your heels behind you while maintaining a 90 degree angle at the knee. Your knee should be in line with, or slightly past, your hips at the peak of the movement. Lower your leg back into the original position. Repeat 15 times per leg.
Level Up: Push through your heel and pulse 3 times at the top of the movement.
Single Leg Deadlift
Muscles Worked: Glutes & Hamstrings
Expert Tip: Do not lock-out your knees and maintain a neutral spine.
Stand with your feet shoulder width apart (A). While keeping a straight back, lower the weight on one side until it reaches just past your knee and raise the opposite leg (B). Squeeze your glutes, push forward through your hips, and lower the back leg until you are in your original stance. Reset and perform 15 reps per side.
Level Up: Try increasing the weight.
