Three-week glute routine
Most trainers and fitness experts I’ve worked with agree that it typically takes about three weeks to see results from your own routine, and six weeks for others to see a difference.
With a trainer named Anthony, it all happened in half the time: At the end of our third session, I marveled at my glutes in the locker room mirror. By the end of the third week, I proudly wore my favorite jeans to work, having finally filled out my butt for the first time.
I had my coworkers stare at my butt (also for the first time, I promise) and they agreed that the whole “thing” looked toned, firm and lifted. Mission accomplished: I had gotten my butt into submission, and all in a matter of 21 days.
This is the three-week glute routine
In each hour-long session, Anthony typically had me go through three circuits of three moves each. Some of the exercises required heavier gym equipment, but several of them used just body weight, a kettlebell, or some dumbbells.
Try some of our favorites, demonstrated below. (And one thing: if you notice your thighs are firmer and more toned, stick with it.)
1. Kneeling Side Kick
-Get into a side plank position, with your left knee and hand on the floor and your upper body lifted. Lift your right leg straight up so that it is parallel to or slightly higher than your right hip.
-Keeping your foot flexed (important!) and your leg straight and at the same height, kick forward as far as you can, and return to start.
Repeat for 12 reps total and switch sides.
2. Hydrant with leg extension
-Get on all fours.
-Lift your right knee out to the side so your thigh is parallel to the floor.
-Keeping your foot flexed (again, key!), walk your leg out until it’s straight. Bring your foot back in and place your knee on the floor.
Repeat 12 reps total on the right side before switching to the left side.
3. Kettlebell Deadlift
-Start by standing with your feet shoulder-width apart, arms straight and holding the kettlebell overhead.
-Bending at the hips and keeping your back flat, lower yourself down until the kettlebell almost touches the floor.
-Rotate back up, squeezing your glutes and returning to the starting position.
Repeat for a total of 12 reps.
4. Sumo Squats
-Dumbbells are optional, but if you use them, hold them just above the tops of your shoulders, with your elbows bent. Stand with your feet slightly shoulder-width apart.
-Leaning slightly forward and keeping your back flat, bend your knees and squat down, until your thighs are parallel to the floor. Squeeze your glutes as you do so, pausing at the bottom to get the full effect.
-Return to standing and repeat-
Repeat until you complete 12 repetitions.
5. Sumo squat with pulse
-Start with your feet slightly shoulder-width apart and squat halfway down, keeping your back flat.
-Squat down even further, so your thighs are parallel to the floor.
-Squeeze with your hands.
-Squat back up halfway.
Repeat the operation for a total of 12 repetitions.
6. Glute bridge
- Lie on your back with your palms flat on the floor and your knees bent (so that your legs are not resting on the floor).
- Using your body and legs, raise yourself into a bridge position so that your glutes, back and legs are lifted off the floor (but your feet, shoulder blades and head don’t move). Hold the position for a few seconds and lower yourself back down.
Repeat the exercise for 10 repetitions in total.
7. Donkey kicks
- Get on your hands and knees.
- Keeping your foot flexed and your knee bent, kick your right leg up toward the ceiling so that you feel a squeeze in your butt.
Repeat for 12 reps and switch sides.
