Gain A Toned Bum | New Years Circuit

Written by Sarah Curran

New Years Booty Building Circuit

It seems like everybody wants to build a better booty, so here is a workout that will help you make some gains in all the right places! Make sure you warm up before hand and cool down after with some stretches to reduce any post workout soreness and avoid injuries!

overhead squat

Hip Thrusts


Begin by setting up a bench so that it is behind you and placed sideways. Set up a barbell with an appropriate amount of weight and roll it over your legs. Consider placing an exercise mat rolled in half between your body and the bar to make it more comfortable for you. The bar should be placed above your hips. Lean back and position your shoulder blades near the top of the bench. Begin the exercise by pushing through your feet and extending your hips through the bar as far as possible. Keep the glutes squeezed throughout the movement. Lower the bar back to the starting position and repeat the movement for as many reps as necessary.

Lateral Band Walks


Begin by placing a band around the lower part of your legs. Begin the exercise by standing with your feet shoulder width apart, and a slight bend in the knees. Lower your body down while keeping the chest and the head held high, then begin to step sideways. Follow with the opposite leg and keep the body low at all times. Try to keep a gap between your feet as much as possible so that there is constant tension on the band. Keep stpping for the required amount of reps, then swap direction for the same amount of steps. You can also complete as many steps as possible to make the exercise more difficult.

Cable kick back

Cable Kick Backs


Begin by attaching a cuff to a cable machine on the lowest level. Select an appropriate weight from the stack, then attach the cuff to your ankle. Take a step back so that there is tension on the cable, and hold the machine for support. Keep your knees slightly bent and your abs tight, then squeeze the glutes as you kick the leg with the cuff attached back in a controlled manner. At the top of the movement, squeeze the glutes tightly for a moment before returning to the starting position. Repeat for the desired amount of repetitions, then swap legs and repeat on the opposite side.

 X Band Walks


Begin by stepping on a resistance band with your feet about 6-7 inches apart. grip the band with both hands, and form an x shape with it by crossing the band in front of the legs. Stand straight with your shoulder blades positioned downwards and take lateral steps. Repeat for as many repetitions as necessary and ensure you complete the same amount of repetitions in both directions.

Cable Pull Throughs


Begin by setting up the cable machine so that the pulley is at the lowest height and with the rope attachment on it. With your back to the machine,  straddle the cable and set your feet apart. begin the exercise by reaching through your legs as far as you can. Bend at your hips and keep a slight bend in the knees.  Make sure your arms are straight then use your hips to stand up. Squeeze the glutes and pause for a moment at the top of the movement.

standing Cable pullovers



Begin this exercise by lying on your side. Rest your head on your right arm. Place your hips at a 45 degree angle and the knees at about a 90 degree angle resting your left leg on top of your right leg.  Place a resistance band around the legs and begin the exercise by abducting the left leg. Keep your feet together during the exercise and squeeze the glutes tightly. Pause for a moment at the top of the movement then at a controlled speed return your leg back to the starting position. Repeat for the desired amount of repetitions before changing legs. Ensure you complete the same amount of reps on both legs.

These are  some great booty building exercises that you can use as a finisher to tour normal routine or simply pick one or two to add into your session!

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Chris Appleton

Chris Appleton

Writer and expert

Chris is an editor and a level 3 qualified Personal Trainer, with a BA honours degree in Sports Coaching and Development, and a level 3 qualification in Sports Nutrition. He has experience providing fitness classes and programs for beginners and advanced levels of clients and sports athletes. Chris is also a qualified football coach, delivering high-level goalkeeping and fitness training at a semi-professional level, with nutritional advice to help maintain optimal performance. His experience in the sports and fitness industry spans 15 years and is continuously looking to improve. In his spare time, Chris likes to dedicate it to his family while training in the gym.

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