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TRAINING TIPS

My 9 Glute Exercises for a Toned Booty

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Glutes are a key player in jumping and sprinting. Strengthening them relieve low-back pain and make standing and climbing stairs easier.

 

Honestly, one can get gorgeous glutes only through lifting. However, there are times we have to do our workout at home and thus, great bodyweight moves are the way to go.

 

Reminder: Repeat the entire circuit once for a quick 5-minute butt workout, or repeat twice for double the burn and greater results.

 

 

Squats

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A. Stand with feet slightly wider than hip-width apart.
B. Shift weight back into heels and lower into a squat.
C. Return to standingposition, squeezing glutes at the top.

 

Do AMRAP for 30 seconds.

 

Pop Squats

Pop squats - Plyometric workout - PHOTO - Women's Health & Fitness

A. Stand with feet slightly wider than hip-width apart.
B. Shift weight back into heels and lower into a squat.
C. Pop up to stand, jumping with feet together, then immediately back to starting position, lowering back into a squat.

 

Do AMRAP for 30 seconds.

 

Squats with Backwards Leg Extension

A. Stand with feet slightly wider than hip-width apart.
B. Shift weight back into heels and lower into a squat.
C. Return to standing and engage glutes by lifting straight right leg behind body with foot flexed.
D. Return to starting position and repeat, alternating sides.

 

Do AMRAP for 30 seconds.

 

Walking Squats

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A. Start in a squat position with feet wider than shoulder-width apart.
B. Remaining in the squat position, step right foot forward, then left foot forward. Then step right foot back and left foot back.

 

Do AMRAP for 30 seconds.

 

Forward/Back Squat Jumps

Image result for Forward/Back Squat Jumps

A. Start in a squat position with feet wider than shoulder-width apart.
B. Remaining in squat position, hop forward about a foot, then hop backwards to start.

 

Do AMRAP for 30 seconds.

 

Single-Leg Deadlift Hop

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A. Start balancing on slightly bent left leg, right leg hovering off the floor.
B. Bend at the hips to reach down and touch the floor with right hand, extending right leg backwards.
C. Drive right knee forward to a high knee and push off left foot to hop off the floor, landing back on left foot and reaching down to begin next rep.

 

Do AMRAP for 30 seconds, then repeat for 30 seconds on the opposite side.

 

Sumo Burpees

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A. Start with feet wider than shoulder-width apart.
B. Squat down to place hands flat on floor inside of feet. Hop feet back to high plank position.
C. Jump feet forward, knees bent in a squat. Lift torso up to return to start.

 

Do AMRAP for 30 seconds.

 

Glute Bridges

Image result for Glute Bridges

A. Lie face up with feet flat on the floor.
B. Press heels on the floor and lift butt off the ground coming into a bridge position, forming a straight line from knees to shoulders.
C. Lower hips down to tap ground, then squeeze glutes to lift back up to bridge.

 

Do AMRAP for 30 seconds.

 

Bridge Squeezes

Image result for Bridge Squeezes

A. Start in a bridge position, feet flat on the floor, core tight and butt lifted.
B. Squeeze inner thighs to move knees toward each other. Repeat.

 

Do AMRAP for 30 seconds.

 

 

 

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