As a huge fan of Barry's Bootcamp [1] and butt workouts [2] in general, it's no surprise that the studio's Butt and Legs class on Tuesdays is one of my favourites. So, in search of a quick, at-home butt workout [3] that toned and shaped, I looked to none other than Barry's instructor Ingrid Clay [4]. Based in Los Angeles, the Master Trainer shared her five favourite moves for a stronger and fuller booty with POPSUGAR. And the best part about her routine is that it doesn't require a single piece of equipment [5] (though you have the option to add weights if available), so it's easily done anywhere.
Ingrid recommends doing this circuit twice a week (Monday and Friday) for the best results. However, if you want to keep things under five minutes, I've tweaked the plan to half the amount of sets every day for myself, which is still quite the challenge. We reproduced Ingrid's moves in GIFs ahead, so prepare to sweat and shake!
The Workout: Perform the below circuit for a total of four times, completing 20 reps of each exercise. It is a tough workout (it's Barry's Bootcamp, after all), so feel free to bring it down to 10 to 12 reps per move for two sets if you're a beginner.
Sumo Squat
- Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
- Then rise back up, straightening your legs completely and squeezing your glutes at the top of the movement to get the most from the exercise.
- Complete 20 reps.
Pulsing Sumo Squat
- Start in second position, with your legs opened wide to the sides and your toes turned slightly outward. Bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
- While holding second position, slowly pulse your knees in and out, moving about an inch.
- Complete 20 reps.
Kick Backs
- Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
- Keep your right knee straight as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work — not momentum.
- Complete 20 reps on the right side.
- Repeat on the left side for 20 more reps.
Scorpion Kicks
- Start on all fours with hands underneath your shoulders and knees under your hips. Keeping the knee bent 90 degrees, lift your right leg until it is parallel to the floor.
- Keep your right thigh still as you straighten your right knee, kicking your leg out to the side at a 45-degree angle. Don't let your leg lower as you kick it.
- Bend your right knee back to 90 degrees. This completes one rep.
- Complete 20 reps on the right side.
- Repeat on the left side for 20 more reps.
Single Leg Bridge
- Lie on your back and place your hands behind your head or on the floor for stability as you bend your right leg and lift your left leg toward the ceiling.
- Pressing your right heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor and repeat for 20 reps.
- Once completed, perform 20 reps on the other side.
Rest for one minute before running through the circuit again. Complete for a total of four times.