Glute activation is the name of the game in this home booty workout. BodyRock Trainer Matthew has been helping people shape perkier backsides for years and he's bringing his specialized approach to glute training to this 24-minuteHIIT workout. 

WHY THIS HOME BOOTY WORKOUT WORKS HARD

This routine doesn't only train the superficialmain glute muscles (the gluteus maximus, medius, and minimus, as well as the tensor fascia lata) but it also works the deeper, smaller muscles of your glutes, like the piriformis, obturator internus, the gemelli, and the quadratus femoris. Strengthening these smaller muscles is critical to building functionally powerful and aesthetically pleasing rear appeal.

24-MINUTE HOME BOOTY WORKOUT

Matthew's BOOTY HIIT home booty workout is divided into three sections: your warm-up, the main circuit and then a short and sweaty finisher to make sure you lay it all on the line.

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SWEATFLIX HOME BOOTY WORKOUT GEAR

RECOMMENDED EQUIPMENT:

Core Band

Barbell

Step Riser

Dumbells

Kettlebell

Get all the gear here:www.bodyrock.tv.

THE HOME BOOTY WORKOUT BREAKDOWN

WARM-UP

40 seconds, 10 seconds. 1 Round.

Banded Lateral Walk

In-Out Banded Walks

Static Lunge + Toe Tap (R)

Static Lunge + Toe Tap (L)

In-Out Squat Jumps

Forward Back Toe Taps

4-Point Lunge (R)

4-Point Lunge (L)

Circuit:

10 reps, 3 rounds.

Hip Thrust (10 reps, 10 second hold)

Single-Leg Hip Thrust (R)

Single-Leg Hip Thrust (L)

Goblet Squat ((10 reps, 10 second hold)

Jump Squats

Deficit Reverse Lunge (R)

Deficit Reverse Lunge (L)

Finisher:

In-Out Squat Jumps (10 reps, 10 second hold) x 3 rounds