Drag and Drop Weights Exercise

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

You will need: Free weights

1. Football Squat


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A. Stand with feet hip-width apart and palms pressed together at chest, elbows bent downward to start. Squat as low as you can, resting elbows lightly atop knees.

B. Maintain elbow-knee contact as you straighten legs, sending hips up and back and folding forward from waist. Return to start. That’s 1 rep. Repeat for 60 seconds.

Sets: 3

Reps: 60 seconds

Mistakes and Tips: Scale down: Instead of taking elbows to knees, cross your arms with hands on top of shoulders.​
Scale up: As you return to start, pulse the squat twice.

2. Back Kick Combo


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A. Start on floor on forearms and knees. Keeping hips square throughout, lift bent left leg, driving flexed foot toward ceiling. Return to start.

B. Next, lift bent left leg out to left side in line with hips. Squeeze your glutes twice. Extend left leg straight back, touching toes to floor with foot flexed.

C. Lastly, lift left leg as high as you can, then pause and pulse leg up and down 3 times. Return to start. That’s 1 rep. Repeat for 60 seconds. Switch sides; repeat.

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