The backside has always been a statement piece, treasured by the ancient Dogos people in Mali, Renaissance painters, and rappers alike. And though consistently considered a key asset of the female — and at times male (Details magazine deemed the ass, the new abs in 2011) — physique, its desired proportions have shifted throughout history. Unfortunately, the elusive, sculpted posterior of 2013 takes work, but fortunately our experts have discovered the precise formula that delivers the tight, lifted, perfectly carved posterior of which international uproars are made.

Our equation starts with the five moves scientifically proven (by studies from the University of North Carolina at Chapel Hill and the University of Wisconsin, La Crosse) to target the glutes most effectively: lunges, single-leg squats, hip extensions, step-ups and side leg lifts. We then added a little complexity and dimension to each move by incorporating the principles of mobility and stability characteristic of all Equinox programming. Finally, we applied the trusted NASM training philosophy that mandates a combination of strength and power-based exercises. Together, it’s a plan that just screams results.

“I wanted to build on the classic moves from the research, so each exercise in our workout is rooted in the biomechanical principles that make it effective,” says Lisa Wheeler, senior national creative manager for group fitness at Equinox who developed the program. “I just turned up the intensity a few notches by creating four pairs of one controlled, purely strength-based move with a more dynamic, power-based exercise, which is a much more efficient way to train.”

Watch Wheeler’s workout in the video above, modeled by LA-based group fitness and Pilates instructor Christine Bullock at the rooftop pool at The London Hotel in West Hollywood. Then, click through the slide show below for step-by-step instructions. Your circuit: Do 10-12 reps of each strength move, and 45 seconds of each power move resting for 30 seconds between each pair. Repeat 3 times.

Bring the moves with you. Download pdf instructions.

Maximize a 30-minute session with this multitasking cardio/strength circuit. “Moving quickly through total body movements keeps your heart rate up throughout the session, so you’re burning calories and toning in the most efficient way possible,” says Equinox instructor Mark Hendricks, who created the workout and stars in the video, above. Move through the circuit 3 times, resting for 30 seconds between each move and for one minute between each set. Do this routine 3-4 times per week on nonconsecutive days for best results.

1. Power Jump: Begin in a deep lunge, left foot forward, right fingertips on floor, left arm extended behind you. Push off left leg and jump to stand, driving right knee forward, foot flexed, as you swing left arm forward and right arm back. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

2. Renegade Row: Start in push-up position, weight in left hand. Engage abs to stabilize and lift left hand, bending elbow to 90 degrees, then extend left arm back. Bend elbow, then return to start for one rep. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

3. Lateral Skaters: Stand with feet together, knees bent, holding weight at either end at chest level, elbows bent. Push off right foot and jump to left, bringing right foot slightly behind left and lowering weight toward floor. Push off left foot to return to start for one rep. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

4. Bear Squat: From plank position with elbows bent and tight to sides (Chaturanga), push body back toward heels, bending and rotating knees to right. In one fluid motion, drive body forward back to start, then push body back toward heels bending and rotating knees to left for one rep. Go for 30 seconds.

5. Swing Release: Start with feet slightly wider than hip-width apart, arms extended overhead, palms facing. Bending at waist, release arms behind you as you bend knees and jump. Return to start, then squat, keeping arms straight overhead for one rep. Go for one minute.

6. Dumbbell Rotation: Begin on knees holding a weight at either end in front of you at waist-height, elbows slightly bent. Rotate torso bringing weight towards left hip, allowing head to follow, then rotate right, then left, then step right foot forward on slight diagonal, knee bent 90 degrees and swing weight overhead for one rep. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

Bring the moves with you. Download pdf instructions.