If you've ever tried to sprint through sand like they do, you know you need a strong AF butt.

By Lauren Mazzo
Updated: May 10, 2017

Forget bikinis and six-packs; the signature Baywatch swimsuit (and all those one-pieces that are so hot right now) begs for a strong booty. Some of the best butt workouts build your glute muscles with heavy weights, but also burn out your legs with dynamic lower body movements. This workout-courtesy of Barry's Bootcamp trainer Rebecca Kennedy-is sure to build your roundest butt ever. (P.S. Having a strong butt is actually important for your health too.)

How it works: For round one, you'll do each of the three exercises and repeat the circuit twice more. For round two, you'll do each drill for 45 seconds, and repeat a second time. For round three, you'll do each move for 30 seconds each, repeating the two supersets three times.

Round 1


A. Lie on the right side with knees stacked and bent at about a 90-degree angle. Prop head up with right hand and press left palm into floor in front of torso.

B. Keeping heels together, lift left knee as high as possible. Slowly lower to return to start.

Do 15 to 20 reps per side.

Hip Thruster

A. Start lying face-up with feet flat on the floor and knees pointed toward the ceiling with a dumbbell or barbell resting horizontally across hips.

B. Exhale and raise hips up, forming a straight line from knees to shoulders.

C. Lower hips to lightly tap the floor.

Do 15 reps.

Step-up to High Knee

A. Stand in front of a box, bench, or step.

B. Step the right foot on top of the box, and press into the midfoot to stand, driving left knee up and pumping right arm forward.

C. Reverse the motion to return to start, then repeat on the opposite side.

Continue for 1 minute, alternating sides.

Round 2

Single Leg Toe Tap to High Knee

A. Start standing and shift weight into the right leg with right hand on hip and left hand in front of left thigh.

B. Hing at the hips and bend right knee slightly to lean forward and tap left fingers to right toes, kicking left leg backward.

C. Slowly reverse the motion to return to start, lightly tapping left toes to the floor between reps.

Repeat for 45 seconds. Do the next set on the other side.

Goblet Squat

A. Start standing with feet slightly wider than hip-width apart, toes pointing slightly out. Hold a heavy dumbbell or kettlebell in both hands in front of your chest.

B. Hinge at the hips then bend knees to lower into a squat.

C. Exhale while pressing through feet to return to start.

Repeat for 45 seconds.

Skater Lunge

A. Start standing with feet together. Step the right foot out into a lateral lunge, tapping left fingers to right toes.

B. Without standing up, shift weight to a left lateral lunge, tapping right fingers to left toes.

Repeat for 45 seconds.

Single-Leg Deadlift

A. Start standing with feet together, holding a dumbbell in each hand by sides.

B. Shift weight into right leg and hinge forward at the hips, lowering dumbbells alongside your straight (but not locked) right leg while left leg kicks backward.

C. Slowly reverse the movement to return to start, careful not to round the back at any point.

Repeat for 45 seconds. Do the next set on the opposite side.

Repeat round two once more.

Round 3

Do each Superset 3x for 30 seconds each using a HEAVY weight

1a. Front Lunge

A. Start standing with feet together.

B. Step right leg forward into a lunge, lowering until both knees form 90-degree angles.

C. Press off the right foot to return to start. Repeat on opposite side.

Repeat for 30 seconds, alternating sides.

1b. Deadlift

A. Start standing with feet hip-width apart, holding heavy dumbbells in hands in front of thighs.

B. Maintaining a flat back, hinge forward at the hips and slightly bend knees to lower dumbbells in front of shins.

C. Straighten legs and lift torso to return to start, standing all the way up at the top.

Repeat for 30 seconds. Do this superset (1a and 1b) twice more.

2a. Bodyweight Squat

A. Start standing with feet slightly wider than hip-width apart.

B. Hinge at hips and bend knees to lower into a squat until thighs are parallel to the floor.

C. Press into feet to stand and return to start.

Repeat for 30 seconds.

2b. Reverse Lunge

A. Start standing with feet together, holding heavy dumbbells by sides.

B. Step back with the left leg into a reverse lunge, lowering until front knee forms a 90-degree angle.

C. Press into right foot to stand and return to start. Repeat on the opposite side.

Repeat for 30 seconds, alternating sides. Do this superset (2a and 2b) twice more.


Comments (6)

April 5, 2019
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December 16, 2018
The fat that is stored in your buttocks and thighs is particularly stubborn due to estrogen. Did you know that the female lower body has 9 times more Alpha (fat storing) than Beta (fat-burning) receptors? So, every time a Beta receptor tries to release fat, it has to fight 9 Alpha receptors that try to store fat back in. That's why it's so difficult to sculpt the lower body. I really struggled with my pear-shaped body, until i found a way to reduce estrogen dominance. Read my story here ==> http://bit.ly/aboutmyweightloss
December 10, 2018
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August 11, 2018
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