The butt is one of the body parts that both men and women worry about. Each of us would like it to be tighter, toner, and firmer. To help you get your butt in shape, I want to share with you this circuit workout that you can do at home to target those glutes and really get the kind of butt you want.
The Butt Workout Circuit Your Need To Do
Do the following exercises once after the other with no rest in between to pack a bigger punch to your workout.
I like this exercise at the beginning of the circuit even though it doesn’t mainly target the glutes. It is a great, high intensity exercise that gets you warmed up and in the workout mood.
To do the goblet squat you will need a dumbbell. Hold the dumbbell with both hands in a vertical angle. Your hands should hold the dumbbell under one of the plates and close to your collarbone. Stand with your feet slightly wider than should width and go into a squat.
Squeeze your glutes when you reach the low position, with your knees at a 90 degree angle to the ground and push upward with your thighs. Repeat this for 8-12 times for a complete set.
Hip Thrust on a Stability Ball
This is a killer glute exercise, but it does take some getting used to until you get the technique under control. I’ll explain how to do it with a ball (which is a difficult variation) and then talk about some simpler ways to do this exercise.
Lie on your back with both arms stretched along your body. Rest your head on the floor as well. Place both feet on the stability ball with bent knees. Slowly, lift one foot and stretch it, keeping it above the ball. You should do this slow to maintain your balance.
At this point, your buttocks and lower back will be off the floor. This is the starting position of the exercise. What you need to do is thrust your hips upward, squeezing your glutes in the process. Do this 8 – 12 times with the first leg and then switch between them.
You can also do this exercise with both feet on the ball or do it on the floor. Either way would be easier than the one-legged ball variation.
The deadlift jump is an explosive exercise that can take your butt workout to a new level. You start this exercise by standing in a wide stance with knees slightly bent. Bend forward and touch the ground between your feet with both hands. You will feel the stretch in your lower back and buttocks. As you rise, jump high. Land and go into the deadlift again. This has to be done quickly. 10 – 15 reps is a good range.
I love lunges and each variation targets the glutes in a slightly different manner and angle. So, why use them all within are circuit?
The way I like to do this is with a lunge mini-circuit in which I perform front, side, and reverse lunges one after the other.
Begin by taking a step forward with your right leg, going into a lunge. Rise, go back to the starting position. Take a step left with the right leg for a side lunge. Rise and back. Take a step back with the right leg and lunge. Back and repeat with the left leg. Do 8 – 12 reps with each leg.
The Entire Circuit
To wrap things up, here is the complete circuit:
- Goblet squats 8 – 12 reps.
- 1 leg hip thrusts with a ball 8 – 12 reps.
- Deadlift jumps 10 – 15 reps.
- Mini-lunge circuit 8 – 12 reps.