As much as I love being a trainer, I love learning different techniques and concepts from my peers. I had the opportunity to workout with J Lo's trainer [1], David Kirsch [2], and he shared some of his go-to strengthening leg and booty exercises with me. It's no secret that J Lo has an amazing butt, and this four-move strength workout will help you get strong legs and a sculpted booty like J Lo's.
The Workout
David made it a point to make sure I was using the muscles in my glutes for each exercise instead of my quads, so be sure to incorporate a few glute activating exercises [3] into your warmup [4] before you get started.
- Goblet squat: three sets of 15 reps
- Glider reverse lunge: three sets of 12 reps each leg
- Glider side lunge: three sets of 10 reps each leg
- Single-Leg glute bridge: three sets of 15 reps each leg
Don't forget to cool down and stretch [5] afterward!
Goblet Squat
- Start standing with your feet wider than shoulder width. With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focussed in your heels, push yourself up to the starting position. Challenge yourself even more by adding a weight.
- Do three sets of 15 reps.
Glider Reverse Lunge
- Grab two five pound dumbbells and a glider, and stand with your feet a few inches apart, with your right foot on the glider.
- Put weight into your left foot and slide your right foot back into a lunge position, so both knees are at 90-degree angles, with the back knee just barely touching the floor.
- Slide your right foot forward.
- This counts as one rep.
- Complete three sets of 12 reps on each side.
Glider Side Lunge
- Stand with your feet a few inches apart, with your left foot on the glider. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
- Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving.
- Complete three sets of 10 reps with each leg.
Single Leg Bridge
- Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg toward the ceiling.
- Pressing your 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 three sets of 15 reps on each side.