Skip Nav
How to Stop an Anxiety Attack
Healthy Living
The 1 Mindfulness Trick That Helps Me Control My Anxiety in Just a Few Minutes
Does Counting Calories Help You With Weight Loss?
Weight Loss
An Expert Explains Why a Calorie Deficit Isn't Helping You Lose Weight — Here's How to Fix It
Healthy Living
The Holidays Aren't Always Happy — How to Handle Depression This Time of Year
Gifts For Women
7 Activewear Gifts For Women Who Love to F*cking Curse (and Squat)
Workout Clothes
Conquer Your Workout With Our 14 Favorite Leggings For 2019

Butt Workout Using Dumbbells and Bands

An Equinox Instructor Shares Her Favorite Moves From the "Best Butt Ever" Class

In case you don't feel like walking the next day, I highly recommend taking Equinox's Best Butt Ever 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, 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."

ADVERTISEMENT

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:

  1. Donkey kick with external hip rotation: "Add a resistance band or pause at the top to really hold the squeeze of the glute."
  2. Side-lying leg lift: "Add a resistance band or hold a dumbbell on the outer part of the thigh."
  3. Hip thrust: "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."
  4. Sumo squat: "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."
  5. Low squat jumps (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.

Image Source: POPSUGAR Studios
From Our Partners
30-Minute At-Home Cardio-Boxing Workout
How Much to Walk For Weight Loss
Beginner Weightlifting Workout
How to Do a Deadlift With a Knee Drive
30-Minute Total Body CrossFit Workout
Metabolism Boosting Workout
Lower-Body TRX Workout
How to Do a TRX Pistol Squat
Workout For Fat Loss
Best Gyms For Boxing
How Often to Walk For Weight Loss
How to Start Working Out at Home
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds