May. 5. 2017
Written By:
McKel (Hill) Kooienga
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

Happy fitness Friday! It’s definitely spring here in Nashville, we’ve had some of the most beautiful days filled with sunshine and then in a snap of a finger there’s a downpour. So depending on the time of year and your season right now, this workout I’m bringing you today with my gal pal Hannah can be done outside as pictured or wherever you have ample room to move around. Hannah has brought you multiple workouts this year on NS and I’m so happy you’ve been enjoying them- I adore Hannah’s philosophy on working out as she focuses on making women strong, feeling good, and healthy. This workout is all about the bum, which is so important for core stabilization, good posture, and strength- it’s an added bonus for the vanity of perky booty! I’m going to turn it over to her to share a workout to get your glutes in tip top shape.

Hannah’s already been so kind to share three other workouts with NS, so if you missed the first three, be sure to check them out here:

  1. A No Equipment Partner Workout For You and Your BFF
  2. A Simple and Effective Full Body Workout
  3. A Fun HIIT Workout To Boost Your Metabolism

Strong Glutes Workout

A strong booty is important for preventing everything from low back pain, poor postures, injuries and needed for overall muscular balance. This workout uses a resistance band to challenge those muscles better! I recommend using a medium or heavy tubing resistance band like the one HERE. Get that booty in top shape with these 4 moves:


Start by standing in the middle of the band, feet hips width apart. Bring the handles up to the shoulders and hold them there throughout the exercise. Hinge your hips back behind you allowing for a soft bend in your knees while you do, until your chest is parallel to the floor and you feel a pretty intense stretch in your hamstring. Drive your hips back forward and squeeze your glutes and your quads as you come back into the standing position. Repeat for 15 reps


Set up exactly like you did for the deadlift but instead of the hip hinge movement, you will drop down into a squat, keeping your chest up and dropping as low as you can. Control the squat on the way down and explode on the way up. Squeeze your glutes and quads at the top. Repeat for 15 reps

Step Ups

Find an area or stair that you can step up onto. Repeat the step up on the same leg for 15 reps. Focus on making the leg you are stepping up onto the “working leg” and focus on keep most of your weight on it throughout the entire rep range. When you are stepping back off the step, see if you can avoid making a sound with the leg stepping off and try not to push off the back leg when stepping back up.

Butterfly Bridge

Start by laying on your back and placing your feet together so that your knees flare out. Perform glute bridges in this butterfly position for 20-50 reps. This particular angle does a great job with targeting the medial glutes and rounding out that booty muscle! 

Repeat the entire circuit for 3-4 rounds.

Feel the burn.

This is one that will reallllly get your bum burnin’! I hope you guys enjoy, and if you do this workout at home be sure to share what you think in the comments! If you need some tunes to motivate you while you’re getting a move on, check out the Spring 2017 Sweat It Out Playlist. Happy sweatin’!

xx McKel

Hannah Davis, CSCS, has been featured in national publications and television shows as a leading fitness expert. She served as the fitness expert for Cosmopolitan Magazine and her workouts have been featured in Women’s Health, SELF, Fitness and Oprah Magazines, to name a few. She is the author of the Operation Bikini Body Training Program and owns her own personal training studio in Tennessee. Hannah’s mission is to empower women by becoming physically strong and capable of taking back their health.