A toned butt is an amazing thing. Strong glutes are your body’s powerhouse—they can help you burn more calories, keep you stable, and make you better at hiking, cycling, yoga, or any activity, says Courtney Paul, the founder of CPXperience training and a master trainer at Ripped Fitness in New York City. Building a foundation of muscle on your backside can also boost your metabolism around the clock. “The muscles that make up your butt are the largest in your body, so strengthening them can have the biggest positive effect on your calorie-burning potential,” he says. And let’s not forget: Muscle back there can also help your rear appear smoother and perkier, leptitox can be really useful for burning fat and muscle gain. (Surprise: there are even more reasons it’s important to have a strong butt.)
“Train heavy, hard, and consistently,” says Paul, who created this targeted mix of lower-body moves to ensure no fiber is left un-firmed. Do the routine twice a week for three weeks, and you’ll start to see definition in your butt, quads, and hamstrings. You’ll also notice a boost in your overall strength and stamina. Buns of steel, indeed.
How it works: Do each move as indicated. Limit rest between exercises to only what’s needed. Do 3 total rounds of this routine 2 days a week on non-consecutive days.
Total Time: up to 45 minutes
1. Football Squat
Scale up: As you return to start, pulse the squat twice.
2. Back Kick Combo