10 Exercises for Your Butt

It's always Beach Season: Tone your Butt and Thighs with this 3 Minute Circuit

Sure the days are cooling down and the sun is setting earlier and earlier but don't let the scarfs and sweaters fool you. It's beach season! It's always beach season. 

We will never deny nor discourage squats of any sorts. If you want to build a tush that can crack walnuts and turn heads, you need to squat. Squat like your life depends on it. 

However, variety is the spice of life. That being said, we've designed the circuit below to really blast your behind, challenge you core and get your heart rate pumping.

The Circuit:

  • Perform 8 repetitions for each excercise.
  • For single leg exercises, complete 8 reps per leg.
  • All repetitions should be completed before moving on to the next exercise.
  • Complete the circuit 2x - if you're serious about your bikini bottom.
  • Complete the circuit 3x - if your mission in life is to make others jealous.

Determining the weight:

You'll need a light pair of dumbbells or kettlebells for this circuit. Review the excersies below marked with "Perform with Weight." Find your weakest movement and choose your weight based on your ability to complete 15 reps for that exercise. Your goal is to complete the entire circuit without having to change or reduce the weight.

Perform the circuit as quickly as possible and rest for 2 minutes before starting the next round.

1) Swiss Ball Leg Curl

Lie with your back flat on the floor and place your feet on a medium sized swiss ball. The initial pressure from the ball should be just above your ankles on your lower leg.

(A) Tighten your core and raise your hips off the floor. From this position focus on pulling your heels towards your butt. Keep your abs tight and use your hamstrings to pull the ball towards your body.

(B) Hold the top position for 2 to 3 seconds and the slowly unroll back to position (A). 

2) Single Leg Hip Raise

Again lie with your back flat on the floor. Your feet should be placed so that the bottom of your foot is flush to the ground. From this position extend your left leg straight out in front of you. From here drive your hips towards the ceiling and tighten your abs to maintain balance.

Complete the desired repetitions and then switch to the right leg extended.

3) Romanian Deadlift

Perform with Weight

(A) Stand tall with a slight bend in your knees. Push your hips back and maintain that slight knee bend while you lower the weight to the floor. Focus on keeping your lower back flat and your eyes up. It's important not to round your back while lowering the weight. You should feel the load on your hamstrings, butt, hips and lower back. Lower the weight as far as your can or until your back is parallel to the ground.

(B) Tighten your core and focus on driving your hips forward as you pull the weight to the starting position with your hamstrings. 

4) Single Leg Romanian Deadlift

Perform with Weight

Single leg exercises are great to ensure symmetry in strength and balance. Pick your right foot slightly off the floor and establish balance on your left foot. From here, use your hips to slowly kick out your right foot and begin to lower the weight towards the ground. Keep your weight on the ball of your front foot and maintain a flat back and tight core. Once your back is near parallel to the floor pause and then reverse the movement. Drive your hips forwards and really try to pull yourself upright. Avoid the temptation to simply stand up. You should feel the contraction in your lower back, butt and hamstrings really "pulling" you to the upright position. 

5) Dumbbell Step Up

Perform with Weight

Stand next to a bench or box with a dumbbell in each hand. Hold the weights just off each hip with your arms fully extended. Step up onto the box with your left leg, your leg should form a 90 degree angle to the floor. Drive your front leg into the bench and stand up. Focus on using your front leg to carry the load. 

Complete the desired number of repetitions, and then switch legs.

6) Box Jumps

Stand about a foot and half in front of a box of medium height. Adjust the height of the box shorter or taller depending on your fitness level. From a mid squat position, jump onto the box. Try and jump as high as your can and then land on the box. 

7) Drop Lunge

Perform with Weight

This is a great and often under used lunge variation. Stand tall with your feet together. Start by taking your left foot and stepping backward at a 45 degree angle towards the right side of your body. From this position lower your left leg towards the floor. Make sure your front knee doesn't extend further forward than the ball of your front foot. If it does you're leaning too forward and not stepping back far enough. Lower your body until your left knee is just off the ground. From this position use your front leg to drive your body upright and back into the starting position. 

8) Goblet Squat

Perform with Weight

With your elbows tucked in and the weight just below your chin, push your hips back as you move into a deep squat position. Keep your back flat and your body weight on the balls of your feet. Sit into the squat as deep as your can without rounding your lower back. Drive yourself upright and focus on keeping a tight core throughout the movement.

9) Side Squat

Perform with Weight

The side squat is another great variation to develop balance and strength. Stand with your feet just wider then shoulder width. Initiate the movement by slowly kicking forward your right knee and "sitting" towards your right heel. Your body weight should fall onto your right quad. When performing the squat make sure your weight is on the ball of your foot. Also make sure your knee does not extend past your toes. From the squat position drive your foot into the ground and press your body back to the starting position.

10) Single Leg Planks

Your butt and legs should be feeling the burn at this point. Time to polish the waist line and tone those abs. Planks are great but single leg planks are even better! Perform the exercise by first getting into a solid plank position. Press your belly button towards your spine and maintain a tight and flat back. Raise one of your legs off the floor and hold it in the air for 5 seconds. Lower your foot back to the ground and raise your other foot off the ground for 5 seconds. Repeat this 3 times for a total of 30 seconds in the plank position. 

Whew! You did it. Too easy? Make it harder!

  • Increase the number of repetitions to 10 or 12 repetitions.
  • Increase the weight used to perform the exercises.
  • Decrease the rest period between rounds to 1 minute.

Need a little extra motivation? Check out our favorites videos that are sure to get you amped up and ready for anything.