The über-popular trainer shares her dumbbell moves for a sculpted booty and legs.

By Kylie Gilbert
Updated: March 23, 2018

We've been fans of Kelsey Wells for years-the personal trainer was one of the OG fitness bloggers to #screwthescale and prove that weight really is just a number. These days she continues to beast it in the gym (check out her Instagram for proof), and she's keeping it real by preaching the importance of not being too hard on yourself.

She also recently launched a new 12-week program called PWR-available on the Sweat app (which also includes Kayla Itsines' BBG Stronger). It uses weight training to help women sculpt lean muscle. "The PWR program will take women on a strength-building journey to increase self-belief and confidence," Wells said in a press release. "It's not about weight loss, it's about encouraging women to challenge themselves and push their physical limits in the gym."

Wells recently shared her own personal progress photos using the PWR program-she shares she had a personal goal of building her glutes and hamstrings-and the results were pretty impressive. So, we tapped the trainer for a few moves you can use in the gym to tone your lower body. Here, four exercise to start incorporating into your routine.

Dumbbell Burpee

A. Stand with feet hip-width apart, holding a weight in each hand, arms at sides. Crouch down and place dumbbells on floor, palms facing feet, maintaining a firm grip.

B. Jump feet back to plank. Jump feet back to crouched position.

C. Explosively jump straight up with arms by sides.

10 reps

Goblet Sumo Squat

A. Start standing with feet in a wide stance (wider than shoulders) with toes turned outward at an angle. Use both hands to hold a dumbbell at the base next to your chest.

B. Lower body, pushing hips back and keeping back straight until thighs are parallel with the floor. Pause, and push through heels to lift your body back to starting position.

12 reps

Glute Bridge

A. Lie faceup on ground with heels planted and knees pointing up.

B. Pressing your heels into the ground, lift hips up, and squeeze glutes at the top. Hold for one second.

C. Slowly lower hips down to hover just off the floor, then lift hips to begin the next rep.

15 reps

Glute Kickback

A. Start kneeling on the floor, on all fours, with knees directly under hips and hands directly under your shoulders (arms extended).

B. Flex your foot, and keeping your back flat, lift right leg behind hip until thigh is parallel to the floor. Slowly lower knee almost all the way down to the floor and repeat.

30 reps (15 per side)

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Comments (1)

Anonymous
August 4, 2018
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