Fire hydrant kicks

Butt thigh workout - circuit 3 - Fire hydrant kicks

Muscle Endurance/Toning (16 – 20 reps)
Targets: Glutes, Abductors

1.    Start on all fours. Keep your knee in a bent position and lift your knee away from the midline of your body towards the ceiling. Stop the movement when you are parallel with your torso.
2.    Hold the position and using a fast motion kick your leg out.
3.    Return your leg back to the bent knee position and lower it back down to the floor
4.    Repeat for instructed reps and then switch legs.
Bonus: For an extra burn after the instructed reps, hold your leg out in the kick-out position for 15 seconds and then pulse your leg up towards the ceiling for 15 seconds.

Jump Squats

Butt thigh workout - circuit 3 - Jump squats

Plyometric Move (15 – 20 reps)  
Targets: Glutes, Quadriceps, Hamstrings, Calves

1.    Stand about shoulder-width apart while holding palms together (or whatever feels comfortable to you, some cross their arms).
2.    Lower into a squat position, keeping your head up and back straight.
3.    Keeping your weight in your heels, swing your arms back for momentum as you jump straight up in the air as high as you can.
4.    Make sure you land controlled with your toes touching the ground first. This will help lower the impact on your knees.
5.    When you land, immediately squat down and jump again for instructed reps.

Yogi squats

Butt thigh workout - circuit 3 - Yogi squats

Moderate Weight/Moderate Rep (13 – 15 reps)
Targets: Glutes, Hamstrings, Abductors

1.    Grab desired dumbbell weight and stand with your feet slightly wider than your hips, toes pointed outwards.
2.    Lower your hips down to the ground so you are essentially hovering.
3.    Holding the weight with both hands, press and rest your elbows on the inside of your knees.
4.    Keep your feet planted on the ground and lift towards the ceiling, leading with your glutes. Keep your back straight. Stop when you are parallel to the ground.
5.    Return back down to the starting position and repeat for instructed reps.
*Until you feel comfortable in this position, start off using no weight. Warm up by holding the initial pose for a long five seconds, three to five times. 

Check out our top 22 exercises for a Brazilian butt for more glute goodness.