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Kick Your Own Butt with This Great Glutes Workout

Flashback to high school health class: Did you know your butt has three separate muscles? They're the gluteus maximus (the biggest muscle in your body), the gluteus medias (a pork chop-shaped muscle that sits near the outside of your pelvis), and the gluteus minimus (the smallest of the glute muscles, which lies directly under the gluteus medius). For a well-rounded rear, you need to work them all

And that means you need to think beyond a simple squat. (Although these 16 Squats Will Work Your Butt Off.) So we tapped Michelle Berke, owner and instructor at The Kickbox Haus in New York City, for a triple-threat booty workout. From prison jump squats, which target the minimus and medias, to kickbacks, which sculpt the maximus, plus five other multitasking moves, you'll feel the burn all over your behind. Get it right, get it tight—booty camp is in session!

Total Time: up to 45 minutes

You will need: Kettlebell(s), Resistance band

1. Bridge with Foot Change

A.

Lie face up on the floor with knees bent, feet planted firmly on the floor.

B.

Brace core and press your heels into the floor, driving your hips upwards. Pause at the top, making sure to squeeze glutes. Then return back down, keeping hips slightly off the floor. That's one rep.

C.

After ten reps, turn toes in and out at the top of the thrust, keeping heels on the floor for the entire time.

D.

Continue alternating this pattern for 20 reps.

Sets:

3

Reps:

30

2. Jump Squats

A.

Place fingers on the back of head and pull elbows back so that they are in line with your body. Stand with feet shoulder-width apart and descend into a squat position.

B.

Brace core and explosively push hips upward, jumping as high as you can, opening legs slightly wider than hip-width apart. Make sure to drive through heels and not toes. Upon landing, immediately squat down and jump again.

Sets:

3

Reps:

20

3. Squat Side Steps

A.

Place a resistance band around your ankles. Stand with feet shoulder-width apart and descend into a squat position.

B.

With feet hip-distance apart and knees bent as close to 90 degrees as possible, take a step to the side with right leg (two feet if you're not using a band) and then meet it with your other foot. That's one step. Keep going till you have taken 10 steps and then begin to step with left foot.

Sets:

3

Reps:

10 reps per leg

4. Inchworm

A.

Start in a standing position, arms at sides. Lunge forward with left leg, keeping torso upright.

B.

Place right knee gently on the ground and flatten the toe so you have to drag it back up using left leg. Make sure left knee does not go past toes and stays in line with your ankle.

C.

Squeeze the glutes and drag the left leg back to standing position.

Sets:

3

Reps:

12 per side

5. Curtsey and Drags

A.

Stand with your feet shoulder-width apart, hands holding a 15 lb kettlebell or heavy weight in front of chest, elbows out.

B.

Put weight on right leg and step back at least a foot, lowering left knee at an angle so it's lined up with or slightly behind the back of the right heel. Once your knee is on the ground, flatten the toe so the top part of your foot is resting on the floor.

C.

Push through right heel, squeezing the right glute, and drag the left leg leg up. That's one rep. Perform all reps on one side, then switch to the other.

Sets:

3

Reps:

10

6. Clamshells

A.

Loop a resistance band around legs just above knees.

B.

Lie on left side with knees stacked and bent at a 45-degree angle, and heels in line with glutes.

C.

Slowly turn left knee down until it touches the right knee, and keep left foot raised at a 45-degree angle.

Sets:

3

Reps:

20

7. Kickbacks

A.

Come to hands and knees with chest up. Make sure hips are squared and lined up with shoulders, then lower yourself to your forearms. Lift right leg so thigh is parallel to the floor.

B.

Flex the foot and press it up to the ceiling, contracting the glute. Lower leg, but do not pass the starting position, parallel to the floor. That's one rep. Complete reps on right side, then repeat on left.

Sets:

3

Reps:

25 per side

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