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Grow, Glutes, Grow: A 45-Minute Lower Body Workout from Trainer Krissy Cela

Demoed and Programmed by Krissy Cela, Co-Founder and Chief Brand Officer of EvolveYou

ICYMI: Krissy Cela’s fitness app just made a major announcement. Previously known as Tone & Sculpt, Cela's app has officially rebranded as EvolveYou. The team hit the refresh button on all things to reflect their true desire to create an inclusive community that helps women reach their fullest potential both physically and mentally. From experiencing an immense amount of self-doubt the first time she set foot in the gym, Krissy has realized how her journey wasn’t linear, but an evolution. Cela and team wanted to make sure that they were encouraging community members every step of the journey for an evolving you.

The app allows you to interact with fellow EvolveYou members, ask questions, find recipes and choose from thousands of at-home and gym workouts—like this one, especially curated for PureWow readers by Krissy Cela herself.

As a lover of the gym and die-hard Tone & Sculpt and now EvolveYou community member, I jumped at the opportunity to learn Krissy’s key moves to growing some glutes. In addition to the aesthetics, Cela notes that strong glutes play a vital role in your health, fitness and wellness and the stronger they are, the better your strength, power and posture.

If you happen to have a job that requires you to sit at a desk most of the day (same), it's important to note that over time your glutes will become weak, tight and inactive, limiting your power potential and becoming the common source for those pesky back, knee or hip pains. Krissy’s solution: strength and resistance training. Below is a functional 45-minute workout Cela designed to strengthen your lower body (yes, it includes your core) and help you to move and feel better. So throw on your favorite leggings and grab a barbell, bench and a pair of dumbbells at your gym and get working on those basic building blocks for a bigger booty.

Here's How to Feel More Comfortable at the Gym (Because, Yeah, It Can Be Super Intimidating)


EvolveYou

HOW TO DO THIS 45 MINUTE LOWER BODY WORKOUT

Cela simplified this workout to ensure it was easy to follow. “You don’t need fancy exercises to guarantee great results,” Krissy says, “Sticking to your staple core compound moves, combined with the right sets, reps, rest and weight will enable you to build a solid foundation and achieve long-lasting results.”

  • Complete 3 rounds of each exercise
  • Complete 10-12 reps of each exercise (depending on how much time you have)
  • Rest 60 seconds in between each set
  • Rest 2-3 minutes in between each different exercise

Krissy’s Crucial Tip: It’s important that you choose a weight that challenges you, but that you’re able to complete every rep with correct form.

Sofia Kraushaar for PureWow/Krissy Cela/EvolveYou

1. Barbell Sumo Deadlift

Complete: 3 sets of 10 reps

Why We Love It: It’s a great lower body exercise to strengthen your posterior chain (all the muscles in the back of your body). Plus, the sumo positioning allows you to really zone in and target your glutes and hamstrings.

How to Perform It:

Step 1: Stand with your feet wider than hip-width apart, toes pointing outwards.

Step 2: Push your hips back as you narrowly grip the bar, keeping your back straight and chest up.

Step 3: Pushing into your feet as you send your knees out, stand up, ensuring that your back is straight at all times.

Step 4: Push hips back, drive knees out, keeping back straight as you lower the bar with control back to your start position.

Krissy's Crucial Tip:

Make sure to wrap your back, as it’s a great way to set up properly and protect your back. Not sure how? When you’re in your set-up position, gripping the barbell, wrap your back by pulling your shoulder blades back and down, as you push your chest through. This will automatically engage your core too and generate more power in your deadlift as you work as a unit.

Sofia Kraushaar for PureWowKrissy Cela/EvolveYou

2. Barbell Hip Thrust

Complete: 3 sets of 10 reps

Why We Love It: It’s one of the best exercises to really target your glutes, increasing your glute strength and power.

How to Perform It:

Step 1: Start seated on the floor, knees bent, feet hip-width apart, upper back resting against the bench and bar across hips, gripping the bar at either side of your hips.

Step 2: Tuck chin and tailbone in, as you drive through your feet, pushing hips up towards the sky.

Step 3: Lower the bar with control to start position, keeping chin and tailbone tucked, repeat the movement.

Krissy's Crucial Tip:

It’s really important that you tuck your tailbone in throughout the movement, as this is what activates your glutes and protects your spine.

Sofia Kraushaar for PureWowKrissy Cela/EvolveYou

3. Single Dumbbell Reverse Lunges

Complete: 3 sets of 10 reps per side

Why We Love It: Not only does this effective exercise help you build lower body and core strength, but this unilateral (single sided) exercise helps you uncover your weaker side as you get stronger and build a healthier functioning body.

How to Perform It:

Step 1: Stand with feet hip-width apart, dumbbells in each hand, arms extended.

Step 2: Take a big step back with your left foot.

Step 3: Lower your hips, keeping back straight until your left shin is parallel to the ground.

Step 4: Push off from your right foot as you return to your starting position

Step 5: Complete desired reps then alternate sides.

Krissy's Crucial Tip:

Leaning your torso slightly forward (while maintaining a straight back) recruits more of your glutes and hamstrings.

Sofia Kraushaar for PureWowKrissy Cela/EvolveYou

4. Dumbbell Bulgarian Split Squats

Complete: 3 sets of 10 reps per side

Why We Love It: This one is a spicy lower body exercise that not only increases your mobility, strength and size in your glutes, quads and hamstrings, but it also targets your core strength as you improve your balance.

How to Perform It:

Step 1: Take your right foot and place it behind you on the bench, holding dumbbells in each hand.

Step 2: Keeping your back straight and chest up, lower your hips, forming a right angle in your front knee.

Step 3: Push up using your front foot as you extend to your starting position.

Step 4: Complete desired reps then alternate sides.

Krissy's Crucial Tip:

Don’t let your front knee cave in, actively push it out to ensure you’re engaging and working your glute muscles and preventing any injuries.