Does your wardrobe consist of what you would like to wear but can’t quite fit into on one side and your ‘comfortable clothes’ on the other?

Has gravity finally won over the never-ending battle to achieve an hour glass figure? Or have you given in to the sands of time that seem to be expanding your lower half as the days go by? Well fear not! ‘Buns of Steel’ can be achieved, albeit with some hard work.

Firstly, let’s look at your current exercise plan to see how you can achieve some uplift in your derriere. Do you still lie on the floor with the telly on waving your legs in the air, circling, pausing, extending and rotating until you ‘feel the burn’? Or have you got carpet burns on your knees and a bad back from over-indulgent donkey kicks and hip extensions?

If so YOU HAVE BEEN WASTING YOUR TIME! Now before you start burning your ‘Jane Fonda’ videos, hang on a moment. Let’s remember the old adage, ‘horses for courses’. If you have never exercised before and find it difficult getting up out of a chair, well of course you have to start somewhere.

However, the reality is that to achieve any kind of aesthetic definition and conditioning effect, you should put your 1lb-ankle weights away and focus on some quality exercises that really do pack a punch!

See Also: Workouts For Rounder Bigger Butt

To achieve the conditioning effect you are looking for, there are three simple exercise options: Squats, Lunges and Step-Ups. And for those of you that say ‘I can’t squat…it hurts my knees’. Let’s just consider the concept of functionality.

At some point in the day you will probably have to either sit on a chair or go to the toilet and therefore squatting is a life movement. By training effectively and with graduated intensity sore knees will be a thing of the past.

The workout below consists of mostly body weight exercises, but should you wish to increase the intensity, you can use dumbbells or just perform the full range movement at a greater speed to increase the force and effort.

Remember though, that with all exercises, it is the quality of technique that should be focused on rather than the number of repetitions. This workout has been graded into three levels but you should always remember to seek advice if you are not comfortable with the movement.

Buns of Steel Workouts

ExerciseLevel 1 – Weeks 1-4Level 2 – Weeks 5-8Level 3 – Weeks 9-12
Forward Lunge15-20 repetitions2 x sets of 20 repetitions3 x sets of 20 repetitions
Squats15-20 repetitions2 x sets of 20 repetitions3 x sets of 20 repetitions
Step-ups20-30 step-ups on a 10-12 inch high step20-30 step-ups on a 10-12 inch high step30-50 step-ups with dumbbells
Stair Climb3-5 flights of stairs5-8 flights – 2 steps at a time8-10 flights as before
Reverse Lunges5-10 each leg15-20 each leg20-30 each leg
Hill Walk20m-50m x 2-3 times40m-80m x 3-5 times80m-120m x 5-8 times
Power Squat Jumps6-10 x 2 sets8-12 x 3 sets
Single Leg Squats5-8 x 2 sets10-15 x 3 sets
Split Lunge Jumps15-30 x 2 sets
  • Begin at level one and choose 3-5 exercises varying your choice each time you exercise, aiming for 3 workouts each week.
  • By week 5 choose any 5 exercises and follow the guidelines above varying your selection each workout and aim for 3-4 workouts each week.
  • By week 9 your legs should be much stronger so choose any 5-7 exercises and vary your selection for each workout, but do not exercise more than 4 times per week ideally on alternate days.

Lunge Variations

Forward Lunge

  1. Start with your feet together and then take a stride forwards planting your front foot firmly on the floor.
  2. Immediately bend both your front and rear legs at the knee until your front thigh is almost parallel to the floor.
  3. Then push back off the front leg to return to start position.
  4. Repeat with alternate legs.

Reverse Lunge Lifts

  1. Start as before, this time take your leg a stride length behind you and then bending both legs at the knee, lower down towards the floor so that once again the front thigh becomes parallel to the floor.
  2. Then push off your front thigh to drive your rear leg forwards and upwards to come up to a standing position bringing the thigh horizontal with the ground.
  3. Repeat with the same leg for the desired repetitions before changing legs and repeating.

Split lunge jumps:

  1. This time start in a split stance (one leg in front of the other) with both legs bent at your knees.
  2. Lower down by bending your knees further then, drive up with your legs to project the body up into the air before changing legs, landing and returning to start position with legs in an alternate position.
  3. Repeat these split lunge jumps for desired repetitions before resting.

Lunge walk

  1. Step forward into a lunge position with your right leg so that your right thigh is parallel to the floor.
  2. From this lower position, push through your right thigh and buttocks to drive forwards, lifting your rear leg (left) through and into the forward lunge position, with your left thigh parallel to the floor.
  3. Repeat in this ‘walking lunge’ technique over a distance of 15m-25m.

Squat Variations


  1. Start with your feet slightly wider than shoulder width apart and keeping a neutral spine, squat or sit down until the thighs are nearly parallel to the floor.
  2. The knees should be in-line but not in front of your toes.
  3. Return to starting (standing) position and repeat.

Power Squat Jumps

  1. As before, yet this time apply force on the return (upward) motion, to propel your body into the air.
  2. Then as you land, bend your knees and at the hips to squat back down before repeating.

Bulgarian Single Leg Squats

  1. Place one leg on a chair or step behind you keeping this leg slightly bent throughout.
  2. Then bend your supporting leg, to lower yourself down so that your front thigh draws almost parallel to the floor.
  3. Then straighten this leg to return to a standing position.
  4. To assist balance, you might need to hold onto a door, a wall or a railing etc.

Stepping Variations

Step Ups

  1. Step up and down off a step or raised platform of between 8 and 12 inches, adding weight to increase intensity.

Stair Climb

  1. Literally, climb up a set of stairs, ideally two steps at a time, until you reach the top.
  2. Increasing your stepping speed will target the backside even more.

Hill Walk

  1. Find a steep hill and try to walk briskly up it driving up with the legs and bottom for power.

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