Get the most out of your glute workout with these supersets.
Image Credit: AzmanJaka/E+/GettyImages
Image Credit: AzmanJaka/E+/GettyImages
Sets
4
Reps
20
Body Part
Butt and Legs
Start standing with your feet hip-width apart.
Extend your arms out in front of you for balance as you bend your knees and push your hips back to squat down. Focus on lowering your body as if you were going to sit on a chair.
Squat down until your thighs are parallel with the floor (or as low as you can go comfortably while maintaining good form). Your knees should be over your toes and your gaze should be straight ahead.
Pause for a moment at the bottom of your squat.
On an exhale, reverse the motion by pressing through your heels to return to standing. As you stand, lower your arms back to your sides.
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Sets
4
Reps
20
Body Part
Butt and Legs
Sets
4
Reps
10
Body Part
Butt and Legs
Start standing with feet hip-width apart and a soft bend in your knees. Take one big step to the right with your right foot. Then step your left foot over until your feet are hip-width apart again. Continue this patter, taking 10 steps to the right. Then, side step back to the starting position, leading with the left leg.
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Sets
4
Reps
10
Body Part
Butt and Legs
Sets
4
Reps
15
Body Part
Butt and Legs
Start standing with your feet together. Take a large step backward with your left leg. Lower down into a lunge until both knees are bent at 90 degrees. Your left knee should be close to the floor but not touching it. Press through your right heel as you step your left foot forward to return to standing. Repeat, this time stepping backward with your right leg. Continue alternating legs with each rep.
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Sets
4
Reps
15
Body Part
Butt and Legs
Stand with your feet wider than hip-width apart, toes pointed out.
Hold a dumbbell by one end in front of your body.
Bend your knees as you push your hips back to squat down. Focus on lowering your body as if you were going to sit on a chair.
Squat down until your thighs are parallel with the floor (or as low as you can go comfortably while maintaining good form). Your knees should be over your toes and your gaze should be straight ahead.
Pause for a moment at the bottom of your squat.
On an exhale, reverse the motion by pressing through your heels to return to standing.
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To give your glutes a little extra burn, hold your last sumo squat rep at the bottom for 30 seconds, Araujo says.
Sets
4
Reps
20
Body Part
Butt
Begin kneeling on the ground with your knees hip-width apart, arms at your sides. Shoot your hips back and lower your glutes to your heels. Pause here for a moment. Squeeze the glutes and press your hips forward to return to the starting position.
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Sets
4
Reps
20
Body Part
Butt
Sets
4
Reps
15
Body Part
Butt, Legs and Abs
Stand with your feet wider than hip-width apart, toes pointed out. Hold a dumbbell with both hands in front of your thighs. Hinge from the hips and softening your knees as you lower the weight to shin height. Engage all the muscles of your core as you push your feet into the floor, as if you were trying to push the floor away from you, and lift the weight back up. Finish the motion by lifting your chest and engaging your lats to stabilize the weight in front of your hips.
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Sets
4
Reps
15
Body Part
Butt, Legs and Abs
If you don’t have weights available, there are plenty alternatives to try. Hold two gallon jugs or a backpack filled with books, Araujo recommends.
