Your booooootay will thank you!

SmashleeWpg · May 2011

Anyone wanting a quickie butt-busting workout that really makes you feel the burn, here's one to try! Perform 1 circuit for a 10 minute workout, 2 circuits if you really want your glutes to scream. For best results (in a month!) perform the workout 2 to three times per week, with at least one day of rest between sessions.

In-and-out-squat: 15 reps

Hold a barbell across your upper back and stand with your feet closer than hip width apart, your toes pointing forward. Bend at your hips and knees to lower your butt until your thighs are parallel to the floor. Stand, then step your feet wider than shoulder-width apart, squat, and stand for one rep. Continue alternating your stance for your entire set.

Deadlift: 12 reps

Stand with your feet shoulder-width apart, toes forward a few inches behind a barbell on the ground. Squat down and grasp the bar with an overhand grip, arms outside your knees. Press through your heels to lift the bar to thigh-level, driving your pelvis forward and retracting your shoulder blades at the top. Squat to lower the bar to the ground. *Keep the bar close to your shins as your rise, and your arms straight.

Hip extension: 15 reps/leg

Stand an unloaded barbell on one end, hodling it with both hands for balance. Step 12 - 18 inches away with your feet slightly apart. Keeping your torso tall, lift your left leg behind you, making sure your knee stays straight and your toes are pointed. Hold briefly, then slowly return your leg to the start. Finish your set before repeating on your right side.

Body-weight step-down: 12 reps/leg

Stand on an 18 - 24 inc bench or high-step, keeping your weight on your left leg, and hanging your right foot off the side of the bench. Engage yoru abs and bend your left leg until your right foot touches the floor, focusing on a slow and gradual descent. Straighten your left leg to return to the start. When your set is done, repeat with your right leg.

Rear foot elevated split squat: 15 reps/leg

Set a barbell across your upper back and hold the bar with a wider-than-shoulder-width grip. Stand a few feet in front of a bench and extend one leg behind you, placing your foot on top of its surface, sole facing the ceiling. Lower toward the floor by bending your front leg. Hold, then slowly straighten your leg to stand. When your set is done, switch sides.

** keep each rep to a two counts up, two counts down pace **