Your butt, or glutes rather is your body’s largest and most powerful muscle group. They definitely deserve more of your attention.
Too many of us spend all day sitting on them, and believe that general lower body exercises will take care of the backside. Even worse, the proliferation of butt-heavy training trends on social media might scare some gals off from giving their glutes their due.
But it’s not just Instagram models who can benefit from some hyper-concentrated glute work. The muscles contract to move your hips in every direction, powering you up, down, forward, backward, and side-to-side. And since they’re big, working them can increase your metabolic rate.
It’s past time to give your glutes some extra TLC. Your pants will fit better, you’ll get a spring in your step, and you might just get a little extra attention when you hit the town.
I know, I know, you hate squats and lunges. Fear not.
Here are 8 of the best no-squat, no-lunge and minimum equipment exercises to get your butt rounder, firmer and sexier. In fact, they’ll be so firm your girlfriends will want to pinch them.
How to get the maximum results from the following workout:
- Perform each exercise one after the other with as many reps as possible in 30 seconds.
- For exercises that require you to alternate legs, perform the exercise on each leg for 30 seconds.
- Take a 10 second rest in between exercise to get ready for the next.
- Once you complete all 8 exercises, take a 1 minute rest.
- Perform the circuit 4 times.
- For maximum benefits, perform this workout at least 3 times a week with a day rest in between.
1. Glute Bridge
- Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
- Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
- Hold your bridged position for a couple of seconds before easing back down.
2. Side Leg Raise
- Lying on your side at the rear edge of a mat, place your feet at the front edge of your mat, then lift your upper leg and turn it out it in the hip socket.
- Keeping your hips stacked and your torso as still as possible, lift and lower the leg, reaching out from the top of the thigh.
- Repeat on the other side.
3. Donkey Kick
- Get on all fours on mat (hands under shoulders, knees under hips).
- Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
- Lower knee without touching floor; lift again.
- Switch legs; repeat.
4. Reverse Plank Hip Lift
- Place your hands onto a sturdy step or low bench behind you with your back towards the floor and fingers facing forwards. Place your feet flat on the floor with knees bent.
- Keeping your arms straight, lift your hips off of the floor into a reverse plank position. This should create a straight line from your chest to your knees.
- Lower yourself back down, using your glutes and back muscles to lift your hips.
- Repeat until you have completed the required time.
5. Lateral Leg Raise
- Position yourself so that you are on your hands and knees, with your back straight and palms flat on the floor.
- Make sure your hands are shoulder-width apart.
- Using your abdomen, raise one leg to the side, straightening it so that it is in line with your hips.
- Hold this position for a few seconds before returning it to the starting positions.
- Repeat as necessary before switching and performing with the other leg.
6. Straight Leg Deadlift
If you don’t have barbells lying around, fill two gallon jugs with water and hold one in each hand.
- With your feet hip-width apart, bend at the hips while keeping your back and arms straight and head up.
- Squeeze your butt muscles while bending over.
- Using your legs, stand back up straight before repeating.
7. Fire Hydrant
- Start on your hands and knees, with palms flat and shoulder-width apart. Also, keep your back straight and your knees bent 90 degrees.
- Raise one leg out to the side, keeping it parallel to the floor.
- Lower your leg to its original position before repeating the exercise.
- Continue the repetitions until finished. Switch legs and repeat the process.
8. Single Leg Glute Bridge