This Medicine Ball Workout Will Work Your Butt Like Never Before

While a zero-equipment squats and lunges routine can be a great way to work your butt, a medicine ball workout adds in a seriously versatile piece of equipment to challenge your body in different ways—you’ll burn out your glutes while getting a cardio workout and squeezing in some abs work, too.

“A medicine ball makes moves more challenging while still allowing you to move quickly,” Cori Lefkowith, Orange County-based personal trainer and founder of Redefining Strength, tells SELF. She created this tough but efficient medicine ball workout for your butt to make the most of this all-star equipment–the added resistance means your muscles will need to work harder to get through the moves (strengthening those glutes even more in the process), and moving quickly means you’re also able to jack up your heart rate for a major calorie burn.

Plus, this medicine ball workout uses the same training tool in different ways. “You can not only use it as a weight, but also as something to create instability in movements such as the bridges and planks,” says Lefkowith. When you create instability, your core needs to engage to keep your body stable, so you’ll work your abs, too. Plus, because medicine balls are easy to move in every direction, you’ll also work your core with the rotation, explains Lefkowith.

If you’ve got 20 minutes and a medicine ball, you’ve got everything you need for this blood-pumping butt workout.

Here’s How To Do This Workout

Do the first circuit four times, rest for one minute, then do the second circuit four times.

Circuit 1:

• Reverse Lunge Pass Under — 30 seconds
• Three-Point Star — 30 seconds each side
• Power Deck Squat — 30 seconds
• Butterfly Bridge (active recovery) — 30 seconds
• Repeat 4x

Circuit 2:

• Walking Lunge, Twist, Slam — 30 seconds
• Lunge Drop — 30 seconds
• The Lionel Messi — 30 seconds
• Medicine Ball Plank Leg Lift — 30 seconds
• Bridge With Medicine Ball Squeeze (active recovery) — 30 seconds
• Repeat 4x

Equipment needed: Six- to eight-pound medicine ball

If this weight is too challenging, go for something lighter. “This isn’t about using the heaviest weight you possibly can, but about using a weight that allows you to be challenged while still moving quickly,” says Lefkowith. “If you pick too heavy a weight, you won’t be able to move as quickly and your form will break down.”

You can also do two or three sets of each circuit to make this a 10- or 15-minute workout—or, if you’re feeling really ambitious, you can add on another set.

Here are some helpful GIFs to follow along with.1. Reverse Lunge Pass Under

• Stand holding the medicine ball at your chest.
• Take a big step back with your right foot, bending both knees until your left thigh is parallel to the ground.
• Lower the medicine ball and pass it under your left leg, starting at
  the center of your body and moving toward the outside of your left
  leg.
• Return to standing and immediately repeat with your opposite leg,
  alternating sides with each rep.
• Continue for 30 seconds.

2. Three-Point Star

• Stand with your feet hip-width apart, holding the medicine ball in
  front of your body at chest height.
• Take a big step to the right with your right foot. Bend your right
  knee and lower into a side lunge while pressing the medicine ball
  forward.
• Return the ball to your chest and drive through your right heel to
  stand, shifting your weight to your left leg and raising your right
  knee in front of body.
• Balance with your knee raised and lift the medicine ball overhead,
  then immediately lower into next rep.
• Continue for 30 seconds, then switch sides.

3. Power Deck Squat

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• Holding the medicine ball in front of your chest, lower your butt
  toward the floor near your heels.
• Roll back, tucking your knees to your chest.
• Pause for a moment when your head hits the ground, straightening your
  legs at the top of the movement.
• Rock forward and push your heels to ground to return to standing.
• Continue for 30 seconds.

4. Butterfly Bridge

• Lie faceup with your knees open and the medicine ball between the
  soles of your feet. Rest your arms at your sides, palms facing up.
• Keeping your knees pressing out, squeeze your feet against the ball
  to lift your hips up a few inches.
• Pause at the top, then slowly lower your butt back to the mat.
• Continue for 30 seconds.

Repeat that circuit 4x, rest for 1 minute, then do the second circuit 4x.1. Walking Lunge, Twist, Slam

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• Stand tall, holding the medicine ball at your chest.
• Take a big step forward with your right foot, bending both knees
  until your right thigh is parallel to the ground.
• Twist over your right leg and slam the ball to the outside of your
  right foot.
• Catch the ball and return to standing, alternate sides with each rep.
• Continue for 30 seconds.

2. Lunge Drop

• Stand facing forward with your feet hip-width apart, holding the
  medicine ball at your chest.
• Twist both feet to the left and take a big step forward with your
  left foot.
• Bend both knees, lowering into a lunge while extending your arms
  down, bringing the ball in front of your left foot.
• Push through your heels to return to starting position. Alternate
  sides with each rep.
• Continue for 30 seconds.

3. The Lionel Messi

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• Place the medicine ball on floor in front of your body.
• Begin to jump, gently tapping the ball with your feet while traveling
  around it.
• Pump your arms to assist with momentum.
• Continue for 30 seconds.

4. Medicine Ball Plank Leg Lift

• Begin in high plank with your hands on the medicine ball, directly
  under the center of your chest.
• Keeping your feet wide, your spine long and your abs tight, slowly
  lift your right foot a few inches off the floor.
• Return your foot to the floor and alternate sides with each rep.
• Continue for 30 seconds.

5. Bridge With Medicine Ball Squeeze

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• Lie faceup with your knees open and the medicine ball between the
  soles of your feet. Rest your arms at your sides, palms facing up.
• Keeping your knees pressing out, squeeze your feet against the ball
  to lift your hips up a few inches.
• Pause at the top, then slowly lower your butt back to the mat.
• Continue for 30 seconds.

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