In case you don't feel like walking the next day, I highly recommend taking Equinox's Best Butt Ever [1] class, which is designed to strengthen and define your backside. The 45-minute class always leaves me sweating and shaking by the end, so I had to reach out to San Francisco instructor Andrea Marchesi for moves we could all do at home.
Drea shared five lower-body exercises, which you can complete without equipment or with the option to add a resistance band or dumbbell. Ladies, reach for 12-pound weights or heavier to really maximize this workout. But if you're at a beginner fitness level, definitely focus on form first.
"In order to achieve booty gains [2], you must first master the moves with proper form, using lighter weights and little to no resistance," Drea told POPSUGAR. "Once you feel that mind-booty connection, then you can increase weight and resistance to increase muscle growth."
Complete the below circuit for a total of three times, aiming for 20 to 30 reps for each move.
If you're using a resistance band, Drea suggests completing only one set at the beginning of your workout to activate your glutes. Or for a "bigger burnout," do them at the very end. Prepare to be sore after doing the following moves.
The workout:
- Donkey kick with external hip rotation [4]: "Add a resistance band or pause at the top to really hold the squeeze of the glute."
- Side-lying leg lift [5]: "Add a resistance band or hold a dumbbell on the outer part of the thigh."
- Hip thrust [6]: "Keep your pelvis tucked under — it's not about the height, but keeping the tuck. Variation: hold dumbbells over your hips for added weight or take it to a single-leg hip thrust [7]."
- Sumo squat [8]: "Add a heavy dumbbell and hold like a goblet. Make sure your booty drives down below the knees. Or add a dumbbell and resistance band, pressing your knees out against the band as you go down."
- Low squat jumps [9] (out/in): "Add resistance bands and stay low the whole time."
According to Drea, you'll want to work out your glutes two to three times per week for results.