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This Quick Booty Workout Will Totally Transform Your Backside, Trainer Says

Keep things in tip-top shape with this killer routine.
FACT CHECKED BY Alexa Mellardo

Are you ready for a new and improved workout that'll transform your backside? If so, there are three main areas you'll target in order to sculpt the toned derriere of your dreams. The gluteus maximus, gluteus medius, and gluteus minimus—aka your glute muscles—should be given a good, regular workout to keep things in tip-top shape. Beyond that, the surrounding muscles can also be strengthened in efforts to support your exercise goals.

If keeping your tush tight is a fitness priority of yours, then you'll be eager to check out this quick booty regimen from Stephanie Thomas, CPT. Thomas tells Eat This, Not That! the below exercises will help to transform your backside in a speedy fashion. She recommends performing this "killer booty workout" two times a week and being consistent with it for a minimum of four weeks. Read on to learn more, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Dumbbell Romanian Deadlift

woman demonstrating dumbbell romanian deadlift exercise to transform your backside

The Dumbbell Romanian Deadlift is a #1 pick from Thomas for strengthening the hamstrings and glutes. To begin this exercise, stand with your feet hip-width distance apart, holding a dumbbell in each hand with your palms facing in toward your thighs. From there, Thomas instructs you to gradually hinge from the hips, making sure to activate your core and keep your back straight. Next, "Lower the weights until about shin height, then squeeze the glutes and come back to the standing position." Perform 3 sets of 12 reps, and get ready to transform your backside.

Related: The #1 Workout for an Hourglass Figure, Trainer Says

Kettlebell Sumo Squat

woman performing sumo squat exercise to transform your backside

You can count on the Kettlebell Sumo Squat to strengthen your hamstrings, quads, glutes, and inner and outer thighs. To begin, Thomas instructs you to stand with your feet a bit wider than hip-width distance apart or around three to four feet apart, if possible. (Make sure you're not overextending your knees!) Use both hands to hold a kettlebell, keeping your arms straight and your feet pointed to the side at around a 45-degree angle. Your knees should be over your toes as you gradually bend and bring your hips down and back to assume a squat. Hold that position before squeezing your glutes to rise back up to standing. Aim to complete 3 sets of 10 reps.

Related: Get a Flatter Stomach With These Quick Daily Exercises, Trainer Says

Weighted Step-Ups

group fitness class weighted step-up

For your Weighted Step-Ups, be sure to have a set of dumbbells and either a sturdy box or step at the ready. Begin this movement facing the box or step, holding the weights at your side, and positioning your feet hip-width distance apart. Then, Thomas instructs, "Bring your right foot on the box or step while the left foot remains on the ground. With your weight on your right foot, bring yourself into a standing position on the box or step [with] the left leg up to a 90-degree angle." Finally, keep the movement slow and steady as you bring your left leg back down to the starting position. Complete 3 sets of 10 reps on each side.

Bodyweight Walking Lunges

woman doing walking lunges on boardwalk

Thomas explains that bodyweight walking lunges make your abs, quads, hamstrings, and glutes stronger. To begin, position your feet hip-width distance apart. You can either keep your arms at your side or put your hands together on your chest—whatever feels most comfortable. Once you're in the proper stance, Thomas instructs, "Step forward with your right foot, and bend both knees at 90-degree angles. Press into your right foot to lift your left leg up, then step forward into a lunge with the left leg. Continue alternating lunges and walking forward." Complete 3 sets of 24 alternating reps.

Desirée O
Desirée O is a freelance writer who covers lifestyle, food, and nutrition news among other topics. Read more about Desirée
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