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by Shannon Flanagan

Shannon Flanagan is a certified personal trainer. Follow her on Instagram (@shanagan9) for a sneak peek at her workouts and inspirational quotes. Ahead, she shares her favorite circuit training workout for a stronger booty.

Here’s a fun fitness fact for you: The glutes are the largest and most powerful muscles in the body. They are also responsible for creating the power and explosiveness in movements. But don’t feel pressured to work out all day, every day! There’s a really good chance all you really need to do is tweak your current exercise routine with a few key workouts.

You also don’t need a ton of equipment to build strong, impressive glutes. The best movements to use in your exercise routine for a more lifted booty are deadlifts, squats, hip thrusts, kettlebell swings, step ups and lunges.

Here are three circuit workouts to build a stronger foundation (aka killer legs and booty). Need a refresher on the moves? Keep scrolling for our fitness glossary. Reach for your Collagen Water™ to stay hydrated, keep this list open, and go!

Your Butt Workout Challenge

butt workout challenge

Butt Workout: Circuit 1

10-15 Single Leg Hip Thrusts

10 Goblet Squats

15 Glider Hamstring Curls

20 Weighted Step Ups (do 10 on one leg and then switch to the other leg)

25 Kettlebell Swings or Banded Pull Throughs (if swings hurt your back, grab a cable or band and pull through your legs)

Repeat 3-4 times

Butt Workout: Circuit 2

10 Box Jumps or 15 Explosive Jumps

20 Single Leg Romanian Deadlifts total (10 each side)

8-12 Back Squats – load the bar on the meaty part of your shoulder (trapezius)

20 Alternating Lunges (10 each side) take a small step backwards and focus on keeping the weight in your front heel

25 Kettlebell Swings or Banded Pull Throughs

Repeat 3-4 times 

Butt Workout: Circuit 3

25 Banded Hip Thrusters

10 Deadlifts of choice (Romanian Deadlift, Barbell or Trap Bar)

20 Lateral Lunges (weights or unweighted 10 on each side)

20 Split Squats (elevate the back leg for an added challenge)

25 Kettlebell Swings or Banded Pull Throughs

**Make sure to keep your knees behind your toes for all movements.**

Your Fitness Glossary

Romanian Deadlift

Start standing with dumbbells in hand and hinge your hips back. Allow yourself to feel a tremendous stretch in your hamstrings, use your glutes and hamstrings to bring you up with control.

Step Ups

This strengthens and stabilizes hips and glutes. Drive up through your front heel as opposed to relying on your back leg. You should feel the burn in your glutes, rather than your quads. 

Kettlebell Swings

Stand with your feet slightly wider than shoulder-width with a kettlebell about a foot in front of you. With your weight in your heels, hinge at your hips while lowering your hands to the kettlebell handle. Grab the kettlebell with an overhand grip. Hike the kettlebell back between your legs, catching the force of the moving kettlebell with your hips. Exhale as you swing the kettlebell forward by thrusting your hips, straightening your legs, and squeezing your glutes and abs. Once the kettlebell reaches chest height, inhale as you allow it to fall, and guide it back to the hiked position. 

Kettlebell Deadlift

If you’re new to deadlifts, use a kettlebell. Stand with your feet shoulder-width apart and position a heavy kettlebell between your feet. Push your hips back and bend your knees while lowering your hands to the kettlebell horns. Your shins should stay vertical. Exhale as you push the floor away with your heels to extend your hips and rise to standing. Inhale as you slowly lower the kettlebell back toward the ground by hinging at the hips and allowing your knees to bend as needed.

Hip Thrusts

Place your shoulder blades on a bench. Lower your butt to the ground while keeping your spine nice and straight. Dig your heels into the ground and push your hips up with force. Pause and squeeze your glutes at the top.

Glider Hamstring Curls

Grab two disks that can slide on the floor. Lay down and place them underneath your heels.  Start with your heels under your knees and lift your butt off the ground. Extend your legs at a nice, slow pace. Use your hamstrings to bring your heels back to starting position. Squeeze your glutes at the top. 

**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


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