This targeted circuit builds strong glutes to give the appearance of a lifted, sculpted butt.
Score a Sexy Rear View
The wait is finally over. Spring is here, and before you know it, summer will be sneaking up on you. This year you'll be prepared! A tight, toned tush is a key ingredient for rocking your bikini with confidence. And these moves are the best way to get it. Add them to your weekly routine and by the time summer hits, you'll find any excuse to flaunt your rear in a swimsuit!
How it works: Three days a week, do 1 set of each exercise back to back. Rest for 1 to 2 minutes, and repeat the full routine 2 more times (3x total).
You'll need: A pair of dumbbells (choose a weight that feels challenging for 10 reps), a step, a Swiss ball, a resistance tube or band, and a kettlebell (optional)
RELATED: Top 20 Butt Exercises of All Time
Photo: Shutterstock
Deadlifts
Grab a pair of dumbbells with an overhand grip and hold them at arm's length in front of thighs. Stand with feet hip-width apart and knees slightly bent. Without changing the bend in your knees, bend at hips and lower torso until it's almost parallel to the floor (keep the weights as close to body as possible). Pause, then return to standing. Your back should stay naturally arched during the entire movement.
Do 10 reps.
Step-Ups
Grab a pair of dumbbells and place right foot on top of a box, bench, or step. Without moving foot, drive through the ball of big toe to come all the way up to standing. Slowly lower down until back foot touches the ground. Front foot stays on the stair the entire time. Be sure to keep chest up and core engaged.
Do 10 reps per side.
Single-Leg Jumps
Come onto right leg. Bend knee, shift hips back, and jump as high as possible off the ground (possibly on top of a box, step, or bench). Land softly with knee bent. Make sure knee does not track too far over toes and focus on pushing hips back behind you.
Do 10 reps on each side.
Single-Leg Hamstring Curl
Lie on back with a Swiss ball under feet. Bridge up onto the ball by lifting hips off the floor and pressing feet into the ball. Bend right knee into chest, keeping left foot firmly planted on the ball.
Keeping hips lifted, draw the ball in toward butt by bending left knee. Hands should be planted on the mat to help you balance. Slowly extend left leg while left knee stays bent into chest.
Do 10 reps on each side.
Kettlebell Swing
Hold a kettlebell (or dumbbell) with both hands and stand with feet hip-width apart, knees slightly bent. Bend at hips and lower torso until it forms a 45-degree angle to the floor, keeping lower back naturally arched. Swing the kettlebell between legs. Keeping arms straight, thrust hips forward, straighten knees, and swing the kettlebell up to belly-button/chest level. Continue swinging until you've completed 15 reps.
Do 15 reps.
Lateral Band Steps
Position a resistance tube or band right above knees. Bend knees and shift hips back as if you're sitting in a chair. Step right foot wide out to the side, then step left foot halfway in. From there, step out with left foot, and step halfway in with right foot.
Continue to step back and forth, making sure to stay in a deep squat the entire time. Keep chest lifted and shoulders back.
Do 10 steps on each side.
