4 Circuits to Fire Up Your Glutes

Getting your backside full and firm is a priority to you, but you can only do so many squats before you get bored with the process. Instead of spending an entire hour on the squat rack, give these 4 lower body circuits a try to give your glutes the love they deserve.


Let’s face it: aside from creating a healthy lifestyle, a big reason you hit the weight room is to shape your curves in a way that complements your figure.

Your lower half, specifically your glutes, get a lot of attention when you’re at the gym, and for good reason. Along with making your dresses fit in just the right way, a workout that fires the muscles below the belt can promote more fat and calorie burning activity.  

But there’s only so many times you can squat or lunge before you get mind-numbingly bored.

 We feel your pain, and we’ve got a solution. Rather than prescribing the same old leg workout to get your glutes popping, we’ve come up with 4 circuits that will work your lower half like never before. Even better than that, they’ll keep you on your toes.

 You won’t find yourself lost on Facebook in between sets, forgetting which exercise you were in the middle of. You won’t have time for any of that. Your heart will be pumping, your breath will be short, and your buns will thank you later.

1. Wall Squats and More
This circuit only requires a wall, a little bit of weight–either a medicine ball or some dumbbells will do–and some perseverance. You will essentially be performing some classic lower body exercises with wall squats in between. The wall set, although a break for the rest of your body, will keep your lower half engaged throughout the circuit.

Goblet Squats (x12)
Wall Squat for 15 seconds
Alternating Lunge (x12 each leg)
Wall Squat for 30 seconds
Straight Leg Deadlift (x12)
Wall Squat for 45 seconds
Hip Thrusts (x12)
Wall Squat for 60 seconds
Rest for 60 seconds, do circuit a total of 5 times

2. Bodyweight Circuit
Just in case you’re a gal on the go, it’s important to have a non-weight room alternative at your disposal. The following circuit only requires some space and a little bit of gravity, the movements will do the rest of the work.

Knee Tuck Jumps (x10)
Reverse Lunges (x20 each leg)
Sumo Squat (x20)
Hip Thrusts (x30)
Burpees (x15)
Rest for 60 seconds, complete circuit 8 times total

It’s not a very complex circuit here, but by doing it for 8 rounds total, you will undoubtedly feel your glutes burning by the end.

3. Basic Moves With A Pacing Twist
The following circuit includes some of the most basic lower body movements, but by adjusting your pacing and sections of rest, it will challenge you more than you thought to be possible. You’re going to want to claim a squat rack at the gym so you have the space to work through these exercises. Plus you’re going to want a structure to lean against when all is said and done.

Squat (x15)*
Deadlift (x15)*
Alternating Lunge (x15 each leg)*
Complete circuit a total of 7 times.**
*Use a weight that is appropriate for your current levels of fitness.
**See below for pacing and rest times.

Now, here’s where it gets fun. These simple exercises aren’t going to be what challenges your body to adapt; the rest times, however, will give your body an experience like it’s never had. The resting times will be as follows:

Round 1: Rest for 60 seconds after circuit
Round 2: Rest for 50 seconds after circuit
Round 3: Rest for 40 seconds after circuit
Round 4: Rest for 30 seconds after circuit
Round 5: Rest for 20 seconds after circuit
Round 6: Rest for 10 seconds after circuit
Round 7: Congratulations, you survived! Rest (and ice) up!

4. Glute Gladiator
This next circuit will again use some exercises that you’re familiar with, but the way that the reps get varied, you’ll experience them in a different way than you’re used to. Stick to the rep counts and you’ll see just what we’re talking about.

Round 1 Round 2 Round 3 Round 4
Straight Leg Deadlifts
(x25)
Straight Leg Deadlifts
(x20)
Straight Leg Deadlifts
(x15)
Straight Leg Deadlifts
(x10)
Squats
(x20)
Squats
(x15)
Squats
(x20)
Squats
(x15)
Hip Thrusts (x15) Hip Thrusts (x20) Hip Thrusts (x15) Hip Thrusts (x20)
Sumo Squats (x10) Sumo Squats (x15) Sumo Squats (x20) Sumo Squats (x25)

Rest for 60 seconds between each round of the circuit.

Your body will always respond best to something that is new and challenging. One of the reasons that you may be disappointed with your progress in your lower body workouts is because you haven’t given your muscles enough variety and challenge. Squats and deadlifts are amazing for your glutes, but if that’s all you do for them, they won’t be challenged enough to shape into the rump that you’re looking to create.

Each one of these circuits is designed to give your body a new and unique challenge. In the first circuit, the wall squat will be an interesting challenge amongst the other exercises. In the second circuit, you will feel the challenge that the weight of your body can give your glutes all by itself. In the third circuit, you’ll see how pacing and timing can bring a different approach to your lower body’s fitness. Finally, in the fourth circuit, the varying rep counts will keep your body surprised with each round that you complete.

Use these circuits to bring some life to your lower body workouts. If you give them the time and energy they deserve, you will see the results that you’re looking for!

Disclaimer: This content is for informational purposes only and is not meant as medical advice, nor is it to diagnose or treat any medical condition. Please consult your physician before starting or changing your diet or exercise program. Any use of this information is at the sole discretion and responsibility of the user.

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