Kim Kardashian knows her workouts have to be intense to stay in shape and now that I have tried her butt work out I 100% agree.


Lately my training has revolved around legs and bum exercises. I have never really had much of a bum and it’s probably the area that needs the most work. JD found Kim Kardashian’s workout designed by Gunnar Peterson, so this past week I have completed it twice. I am a looooong way off from achieving her famous curves, but I can definitely feel it working.

The below work out has been tailored to work out your butt more than thighs. EG: When doing a wide stance squat, with toes pointed outward, you work your butt more, and your hamstrings less. This is also the same with side lunges and leg curls.

The great thing about this exercise is it doesn’t take long and it is KILLER. I love workouts that are short but intense workouts.


2X 6kg dumbbells (similar)

Stability Ball (similar)


  • Wide Dumbbell Squats (10-12 reps) – Use dumbbells
  • Forward Lunges (10-12 reps) – Use dumbbells
  • Side Lunges with Twist (10-12 reps) – Use dumbbells
  • Skater Lunge (10-12 reps)
  • Stability Ball Leg Curls (10-12 reps)

Do one circuit, rest one minute. Repeat. Then repeat one last time.



Disclaimer: This advice is general only and does not replace the advice of your doctor, trainer or exercise physiologist.


Author: Ally Carey

Hi, I am Ally, a writer and creative at Substance. I have worked in the fashion industry for 6+ years as a model and now on Substance. Substance is a lifestyle blog about fashion, beauty, health and self-improvement; hoping to inspire you to live a life filled with Substance. For more: @AllyMayCarey

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