This five-move kettlebell butt workout will seriously activate the all-important glute muscles.
, you’ll get other lower-body strength work as well. Additionally, the order of the movements—you alternate between squat-dominant moves that especially hit your quads and glutes and hinge-dominant moves that really work your hamstrings and glutes—allows one muscle group to rest while the other works and vice-versa, Jamison says. Compared to a routine that stacks exercises that target the same muscle groups back-to-back, this alternating format is less exhausting on your muscles.
You can do this 10-minute butt workout as a finisher after any type of routine, Jamison says. Pair it with ato get an added lower-body oomph, or slot it at the end of leg day for an extra intense burnout. . Alternatively, try it as a stand-alone routine as a way to ignite your butt muscles after a long period of sitting.
Because this workout is just 10 minutes long, the rest periods are pretty brief: You’ll alternate between 40 seconds of work and 20 seconds of downtime. That makes it a time-efficient routine that delivers some cardio work, Jamison says. Within that structure, you can adjust how quickly you work and the weight you use in order to slightly shift the workout focus, she adds. For instance, if you want to amp up the cardio aspect, lighten your weight and move faster .
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