If your goal is to get stronger and build muscle in your legs and butt, you've come to the right place. Doing squats every time you hit the gym is OK [1], but if you really want to see results, you've got to do moves that really target your glutes like barbell hip thrusts [2]. To help you reach your lower-body strengthening goals, POPSUGAR got an exclusive gym workout from Stephanie Sanzo [3], a SWEAT app [4] trainer and creator of the BUILD program.
"This gym workout can help you utilize glute activation exercises [5] and heavy supersets to increase the strength of your largest lower-body muscles," Stephanie told POPSUGAR. If you're ready to get stronger and start building muscle in all the right places, lace up your sneakers and get ready to work.
The 30-Minute Butt Workout
Equipment needed: Grab a resistance band and make sure you have access to a hex bar, a barbell, and bumper plates for this gym workout. To sculpt your muscles, you're going to need to lift heavier weights. If you aren't sure exactly how heavy you should be lifting, check out this simple guide [7]. Once you've got your equipment be sure to do a dynamic warm up [8] and activate your glutes [9].
This workout should be completed in supersets, meaning you'll do two moves back-to-back taking little to no rest in between each exercise. After you finish one round of the specified superset, take one minute of rest. Complete three rounds of superset one before advancing to superset two. You will also complete three rounds of superset two. Don't forget to cool down and stretch [10] after your workout!
- Superset 1, exercise 1: single-leg glute bridge: eight reps on each leg
- Superset 1, exercise 2: deadlift with hex bar: eight reps
- Superset 2, exercise 1: banded seated abduction: 15 reps
- Superset 2, exercise 2: Romanian deadlift: 10 reps
Superset 1, Exercise 1: Single-Leg Glute Bridge
- Place a band just above your knees. Lie on your back with your arms at your sides, your knees bent, and your feet shoulder-width apart, resting approximately 12 inches from your glutes.
- Lift one leg off the ground and extend it out straight, keeping your thighs level.
- Engage your glutes and press your heel into the ground, driving your hips and butt upward to form a bridge with your body. Squeeze your glutes and hold for a two count.
- Lower back down to the ground, keeping your lifted leg extended. Once you finish the set, switch legs and repeat.
- Complete eight reps on each side; 16 reps in total.
Supertset 1, Exercise 2: Deadlift With Hex Bar
- Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
- Stand in the center of the hex bar with your feet hip width apart.
- Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
- Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
- Squeeze your glutes at the top of the lift to ensure you get full hip extension.
- Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one rep.
- Complete eight reps.
- Rest for one minute and repeat superset one for a total of three rounds. Take one minute of rest in between each round.
Superset 2, Exercise 1: Banded Seated Abduction
- Sit on the floor with your elbows resting on a bench (or chair, etc.) behind you and a booty band above your knees. Make sure you're seated tall, lengthening through your spine. Do not slouch.
- Open your knees out to the side, pushing against the booty band for resistance as you do.
- Go as far as your hips allow without causing pain, then bring your knees back together. This counts as one rep.
- Complete 15 reps.
Superset 2, Exercise 1: Romanian Deadlift
- Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
- Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
- Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
- Complete 10 reps.
- Rest for one minute and repeat superset two for a total of three rounds. Take one minute of rest in between each round.
