This high-intensity circuit is designed to whip your bottom into top shape. “All of the exercises are great for sculpting a tight, lifted butt. They work all parts of the glutes plus the surrounding muscles, like the hamstrings and low back,” says Cari Shoemate, a trainer in Houston. Each round builds in intensity, so you’ll also challenge endurance along with strength.
Finish with some glute-focused cardio to blast fat while boosting your afterburn. Then get ready to rock that two-piece feeling fabulous.
Do these exercises as a circuit three times through, increasing your intensity with each round (add on weight, do plyometrics where appropriate, etc.). Do 12–15 reps of each exercise (or per side). If time permits, add 10 minutes of glute-focused cardio at the end of each circuit
Works: Glutes, outer thighs
Begin on all fours, palms directly under shoulders and knees under hips with back flat and core engaged. Keeping right knee on floor, extend left leg out to side, toes pointed to floor.
Swing left leg up and over, touching toes to ground to the right side of body.
Return in the same pattern back to start and repeat. Do 12–15 reps per side.
Make it harder: Begin on a weight bench or other elevated surface for a greater range of motion and/or increase rep range to 18–20.
Lie facedown, legs extended with toes pointing slightly outward, head on hands. Squeezing glutes, lift legs as high as you can without overarching your back. Hold for a count of three, then return to start. Do 12–15 reps.
Make it harder: Squeeze for an extra 30 seconds at the end of the set
Works: Glutes, quads, outer thighs, calves
Stand toward the back of a bench or box. Bending left knee, step off to the right side, tapping right toes on ground and keeping weight mostly over left leg. Stand up on bench or box, then step right leg behind bench to the left side, touching down with your toes.
Straighten left leg and return to start. Continue for 12–15 reps; switch sides.
Make it harder: Hold dumbbells or move to a higher step or bench.
Works: Core, glutes, quads, outer and inner thighs.
Stand tall with feet wider than shoulder-distance apart. Squat down, bending knees 90° or more, and lowering hands toward floor.
Pushing through heels, explode off the floor; as you jump up, cross legs. Return to start and repeat, this time crossing opposite leg on top. Do 12–15 reps.
Make it harder: Hold one dumbbell horizontally in both hands as you squat and jump.