Ultimate Glute Circuit | 9 Booty-tastic Exercises for a Tight Tush!
Booty building is in and let’s be honest it’s a lot of fun! With so many variations and different types of squats, it can be a little confusing but mostly exciting once you understand what these squats are working!
Booty circuits are great because they not only get you sweating and tone your butt, but they also don’t need to take a lot of time to work!
Let’s talk about what you need (not a lot) and get your commitment to strong glutes going!
First, you’ll need a few things for this workout. There are bodyweight variations of everything but to offer more advanced versions.
What you'll need
First, you’ll need a few things for this workout. There are bodyweight variations of everything but to offer more advanced versions.
- Grab some dumbbells you are comfortable lifting with squats 10-45 lbs. is recommended. You can grab two dumbbells that are on the lighter side and one heavier dumbbell.
- A resistance band to put around your legs.
The exercises
- Band walks
- Hip thrusts
- Lunges
- SLDL with weight
- Step-up with weight
- Fire hydrants
- Plied squat
- Glute Bridge March -
- Double jump squat
DOWNLOAD THE EXERCISES IN PDF
YOUR SQUAT CHALLENGE STARTS NOW! With minimal equipment and the ability to work out from your home, there’s no reason to wait! Get burning those buns!
Circuit 1 (Warm-up)
Follow the 1-3 sequence till completion then repeat once..
Total sets: 2
- Band walks x 10 each way
- Hip thrusts x 10
- Walking lunges x 6 each leg
1. Band walks
Place a resistance band around your knees and assume a squat position. Chest up. Knees slightly wider than a hip-length apart. Take your right foot and step out to the right and then your left will follow. Do 10 steps to the right and 10 steps to the left.
Reps
Do 10 steps to the right and 10 to the left.
2. Hip thrusts or lifts
Keep your band around your knees. Lay on your back with your feet flat. Lay your arms on either side of you and push with your feet and lift your butt off the ground. Your shoulders should remain on the ground.
Reps
Do 10 reps.
3. Zancadas
Sin peso, toma tu pie derecho y haz una zancada hacia delante. Vuelve a la posición inicial y repite con la otra pierna.
Reps
Do 6 reps each leg.
Repeat the circuit once!
Circuit 2
Follow the 1-3 sequence till completion then repeat once..
Total sets: 2
- SLDL with weight x 6 reps each leg
- Step-Up with weight x 6 reps each leg
- Fire hydrants x 8 reps each leg
1. SLDL with weight
Hold a light dumbbell in your right hand. Then balance on your left leg. You will lower your head to the ground will pushing your right foot straight behind you. You want to have a slight bend in the knee that is balancing.
It’s important to keep your back flat and chest down. Return to the straight position. Once you do six you can do the other leg.
Reps
Do 6 reps each leg.
Modifier
Instead of balancing on one leg, you can do this exercise on two legs with a weight in each hand. You will keep the same bend in your knees and push your butt back.
2. Step-up with weight
Hold one dumbbell under your chin and find a box or a stair to step onto. Place your left foot on top of the box and keep your right foot on the ground.
Step up and raise your right knee to hip level and bring it back down to the ground.
Reps
Do 6 reps and then switch sides.
3. Fire hydrants
Place a band around your knees and take a position with your hands and knees on the floor. Tighten your core and leave your left knee on the ground while kicking your right leg out to the side like a dog does when they go to pee on a fire hydrant. Complete 8 and switch legs.
Reps
Do 8 reps each leg.
Repeat the circuit once!
Circuit 3
Follow the 1-3 sequence till completion then repeat once..
Total sets: 2
- Plied squats x 12 reps
- Glute bridge march x 8 reps each leg
- Double jump squat x 3 reps
1. Plied squat
This will be like a regular squat except you will have your feet pointing slightly outwards like a plied and a widened stance.
Take a heavier dumbbell and hold it under your chin. It’s important to keep your chest up.
Reps
Do 6 reps and then switch sides.
2. Glute bridge march
Without a band go back to the hip lift position at the top. Now, without lowering your hips lift your right leg while keeping your knee bent and put it down. Then do your left. This should be a consistent march.
Reps
Do 8 reps each side.
Modifier
Instead of marching, you can do tiny heel taps by only lifting the heel a few inches off the ground.
2. Double jump squat
Assume the squat position. From a lowered squat you will jump out of it and land back in this position. For a double squat jump, you will do two back-to-back jumps quickly. Once you do two, hold the squat position for 5 seconds and do another two. This would count as 2-double-squat jumps. You’ll do one more.
Reps
Do 3 reps.
Modifier
Instead of jumping you can do tiny pulses in the squat position to mimic the movement.
Benefits of a squat challenge
The benefits never end! Here are some of the many benefits you’ll get from doing this squat circuit.
- The obvious is you will tone, lift, and firm your glutes by isolating them doing these workouts. These exercises will stimulate the different areas of the glutes to get a full-round picture. No pun intended.
- These exercises are fat burning! Most of the time when we use our glutes we are also using the muscles in our back and our core. So not only are you working on your glutes but you are also working on your waist, back, and abs!
- It’s different. Sometimes trying to work on too many different areas at once can get boring. By creating a challenge and isolating the glutes we can see results faster and have fun in the process of doing so.
We hope you liked this workout. Here you can find more workouts targeting different areas of the body.
Don't forget to download the PDF (it's free!).
Until next time!
More articles you might like
30 best exercises for toning your glutes
TREN INFERIOR
30 of the best exercises for strong legs
TREN INFERIOR
20 of the best ab exercises for a stellar six-pack
FOR ABS
Disclaimer: Consult your doctor or other medical professional before beginning any new exercise regime to see if it is appropriate for your needs. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with your doctor or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. See the full disclaimer.
English 
Spanish