J-Lo, Beyoncé, Sofia Vergara, and Jessica Alba – what do they all have in common? A rear view that leaves an exclamation point! While part of their great assets can be chalked up to genetic gifts, the other part comes from training and hard work. What is the best way to get your own assets looking bootylicious? There are two things you need to do.

The first is to lift weights and lift heavy! Women are usually afraid to lift heavy because they “don’t want to bulk up and look like a man”. This will not happen, let me repeat – this WILL NOT HAPPEN (without the help of hours of training, genetic inclination and a boost in testosterone). In order to change the shape of your body, it is necessary to put up some weight. Heavy is relative to each person. What it means is that when lifting, you should be using enough weight that you are only able to complete 8-12 repetitions. If you can do more than 12 (or feel like you could have) the weight is NOT heavy enough. Repetitions of 8-12 constitute the “hypertrophy range”. Hypertrophy means muscle growth.

Now that you know the proper repetition range, what are the best exercises? Here are five of the best strength exercises to improve your rear view:

  1. Squats
  2. Lunges
  3. Barbell Deadlift (Regular, Romanian or Straight-Legged)
  4. Step-ups (can use barbell or dumbbells)
  5. Hip Bridges (these can be done weighted or un-weighted)

The second part: plyometrics! If you are unfamiliar with plyometrics (plyos), or jump training, they are exercises designed to train the muscles to exert maximum force in as short a time as possible, with the goal of increasing both speed and power. Research has shown that plyometric training in conjunction with lower body weight training will induce the greatest gains in the lower body, when compared to weight training alone or plyo training alone. While everyone is different and requires different forms of training, numerous studies have shown that this is one constant and produce results across the board.

Here are five great butt building plyometric exercises:

  1. Jumping Lunges
  2. Squat Jumps
  3. Bulgarian Squat Jump (these are an advanced move and should only be performed if you are experienced with plyos).
  4. Power Step-ups
  5. Plated Speed Skaters

If you have never tried plyometrics, you need to ease into them. Seek the advice of a professional trainer to help you begin adding them into your routine. Make sure to begin with lower intensity plyos, such as ankle hops, before moving on to the exercises listed above. Once you are comfortable with, and conditioned to, these explosive movements, try the following workouts (rest for at least 48 hours between workouts):

Weight Day:

envy-licious-legs-and-booty-weight-workout

Envy-licious Legs & Booty

Warm Up

Warm Up for 5-8 minutes

Jogging

Weight Workout

Good Mornings 3 x 15
Squats 4 x 10-12

The following four exercises should be completed as a [circuit][13] (one exercise after the next with no rest, then rest 60-90 seconds and repeat for a total of 3 sets):

Barbell Deadlift 3 x 8-12
Step Back Lunge 3 x 8-12 each leg
Romanian Deadlift 3 x 8-12
Hyperextension 3 x 8-12 (this is also a great lower back exercise)

The following two exercises should be completed as a [super-set][14] (not rest between exercises, rest 60-90 seconds between sets):

Leg Extension (Quad Machine) 3 x 12
Leg Curl (Hamstring Machine) 3 x 12

Cool Down

Your usual cool down and stretching.

Give it a try – your legs and butt will thank you for it!

Exercise Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

Plyometric Day:

envy-licious-legs-and-booty-plyometric-workout

Envy-licious Legs & Booty

Warm Up

Warm Up for 5-8 minutes

Jogging

Plyometric Workout

Jump Squats 3 x 15

The following should be completed in circuit style (one exercise after the next with no rest, then rest 60-90 seconds and repeat for a total of 3 sets):

Frog Jumps 3 x 15
Jumping Lunges 3 x 15
Lateral Step-us 3 x 15 each leg

Superset the following:

Box jumps 3 x 10
Twisting Box jumps 3 x 10 (box should be no higher than 18″)

Superset the following (no rest between exercises, rest 60-90 seconds between sets):

Sprint 4 x 20 seconds
Backward Sprint 4 x 20 seconds

Cool Down

Your usual cool down and stretching.

Give it a try – your legs and butt will thank you for it!

Exercise Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

Give it a try – your legs and butt will thank you for it!

Connie Bechtel

Connie Bechtel has been in the health and fitness field for over 15 years. She has a Master’s degree in Exercise Science and Health Promotion with a concentration in Performance Enhancement. She has numerous personal training and group exercise certifications, including: National Strength and Conditioning Association- Certified Strength and Conditioning Specialist (NSCA-CSCS), National Academy of Sports Medicine- Performance Enhancement Specialist (NASM-PES), National... Read More

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  • AZ

    So just to be clear, you are to alternate these each day, not on the same day, correct? Would it be safe to incorporate other workouts in on the same day as one of these, such as arms and shoulders, back, and core?

    • Yes, the workout is designed to be alternated.

      Whether it’s ‘safe’ to do other workouts on the same day, depends on a myriad of factors: personal fitness level, medical history, intensity of the other workouts etc. etc. So it’s not a question we can answer – you’d need to check with your doctor.

      Now, do people incorporate other workouts on the same day? Yes. Most of the time strength training and cardio workouts. But if your workout is challenging enough you shouldn’t need to (or have the energy to) do more than one strength training workout a day.

      Many people like to include some core work with each workout, so that’s something you may want to add!

  • gg

    would be good if you had all the videos attached to this workout as it takes time to search for them all

    • @gg There are links to the videos in the text above the workout (near the top, in blue). Enjoy!

  • Jordanne

    How many times a week should this be done?

    • Do the weight workout; rest for 2 days; do the plyometric workout; rest for 2 days.

      Repeat! 🙂

      Of course, on the rest days you are free to work upper-body and / or do cardio!

      You should also have at least one day which is a total rest day.

  • Camila

    Great! thanks! A question, is there any home variation for the gym workouts?

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