Let’s face it, we’re all born with different body types and genetics. Some are naturally born with big, round glutes and others aren’t. Regardless of your circumstance the goal of this workout is to give you pure results so you can have the best looking and feeling butt.

You’ll notice that this workout combines weighted resistance training like Barbell Squats, Good Mornings and Leg Press, with more cardio and stretch intensive workouts like Box Jumps and Jumping lunges to give you a true stretch to help tone your glutes to get a fuller, rounder shape.

If you’re looking to simply tone and trim, your diet should consist of low carb, low fat, and high proteins as you want to run at a deficit. If you’re looking to build a bigger butt, do higher weights and pack in the calories. We also recommend supplementing this working with a few stairmaster or incline treadmill sessions per week to really help you trim that last layer of jiggle.

Exercise no. 1

Box Jumps

4 sets of 8-12 jumps

  1. Place a box that will hold your weight 1-2 steps in front of you. Choose a height that you can jump onto but will challenge you.
  2. Now that you’re in your starting position squat down and swing your arms behind you.
  3. Extend your arms quickly forward while jumping up and onto the box. Land with your knees bent.
  4. Do a small jump down or a simple step back down to your starting position.
  5. Repeat for the desired amount of reps.
Exercise no. 2

Leg Press

4 sets of 10 reps

  1. Load the desired amount of weight to each side of the leg press machine. Sit down and grip the side handle bars.
  2. Place your feet on the platform in front of you with at about shoulder width apart. Slightly angle your toes/feet outward about 5 degrees. This is your starting position.
  3. Push the weight up with your legs, then with your hands unengage the safety bars.
  4. While inhaling, slowly contract your legs towards your body until your legs are at about a 90 degree angle.
  5. Hold this position for a second then exhale push the weight and platform with your heels back to the starting position.
  6. Repeat for the desired amount of reps.
  7. When you’re finished with your set, push the platform/weight all the forward with your legs and reengage the safety bars before letting your legs and the platform back down.
Exercise no. 3

Barbell Squats

4 sets of 10 reps

  1. Start with the barbell supported on top of your traps. Your chest should be up and the head facing forward. Maintain a hip-width stance with the feet turned out as needed.
  2. Descend by flexing your knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
  3. Continue all the way down while keeping the weight on the front of the heel. When the upper legs contact the lower legs, reverse the motion, driving the weight upward.
Exercise no. 4

Jumping Lunges

3 sets of 12 reps

  1. Stand with your feet shoulder width apart. Jump rapidly while step forward with one leg in the air, landing with entire body and the other leg down. Be sure to keep your torso straight up during this movement. If you aren’t using dumbbells keep your hands on your hips.
  2. Pause for a moment, then jump and switch legs.
  3. Repeat for the desired amount of reps.

Tip:Make sure your front knees don’t bend past your front foot to prevent injury.

Exercise no. 5

Good Mornings

3 sets of 12 reps

  1. Find a rack with a straight bar and load the desired amount of weight to each side. The bar should be resting on a rack that’s slightly below your shoulders’ height.
  2. Approach the bar and rest the bar on your upper back or rear of your shoulders. While gripping either side of the bar with your hands for support, gently lift the bar off the rack with your body and take a few steps back.
  3. For this exercise it’s important you keep your back straight and tight and your knees slightly bent. Now bend your body forward from your hips, going as low as you can without compromising your form. Your back should be slightly arched, but tight. Be sure your legs are firmly planted and you don’t have the urge to fall forward.
  4. Pause at the bottom of this rep before slowly bring your torso back up to the starting position.
  5. Repeat for the desired amount of reps.

Lalayena Peralta

I am a firm believer that fitness should be attainable for everyone and anyone. Push past your current mindset and enter a state where you believe in yourself to reach your full potential.
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Sandra Nguyen

I'm a 100% plant based (vegan) athlete and trainer, and I want to prove that you can accomplish your fitness goals the way you want to and without having to give up your beliefs. Come train with me!
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