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You don’t even have to leave your living room to fit into a workout that will (literally) kick your butt.
When you have a few weights, a resistance band, or even a few cans of soup (or no weights at all), you can tackle one of the following glute busting exercises (barely looking away from a crowning second of “Love Is Blind”) . ).
We spoke to a professional to come up with three ways you could create your ideal butt routine at home.
According to personal trainer and health trainer Rosa Coelho from Rocofit Lifestyle, exercising all three muscles in your glutes is the key to well-rounded (* ahem * 🍑) results. Butt workout braces target all three glutes:
- large gluteus muscle
- gluteus medius
- Gluteus minimus
Training your posterior tooth is not just about getting a peach-colored booty, it̵
“Your back chain is very important to your posture,” says Coelho, suggesting that you imagine a rubber band that is stretching. Yes, this happens to your butt when you sit all the time. 👏 (Greetings to #WorkFromHome life.)
Over time, these muscles become weaker. Fortunately, these movements have your back – and your butt.
Before you break your bum
Before trying these exercises out, protect your muscles with a 5 minute warm up. Bear crawls, jumps, jogs around the block – whatever you need to warm up your muscles and get your heart racing.
Coelho recommends butt-focused therapy 2-3 times a week to build strength while allowing your muscles to recover.
Do 3–5 sets of 8–12 repetitions of the following moves, with a 1 minute break between sets. If you don’t feel the burn, it’s probably time to take it even better.
No equipment is required for the next five moves – just your body.
Glute activation exercises are a great way to improve explosive bounce, and they’re also great for those new to fitness.
“A lot of people want to get on weight right away, but your own body weight is an amazing workout,” says Coelho.
1. Gluteal bridge
Lie with your spine in neutral position, knees bent and feet hip-width apart. Press your feet into the floor and lift your hips until you form a straight line from your shoulders to your knees.
Squeeze your butt and abs as you feel the burn. Hold down the button for about 3 seconds, then lower it back down.
Pro type: Make it more difficult by holding the position above for 10 to 30 seconds. When you feel strain in your spine, come back down.
2. Classic squat
Stand up with your feet shoulder-width apart. Lower your body by bringing your hips back and bending your knees.
Push yourself up again by squeezing your glutes.
3. Reverse the lunge
Stand with your hands on your hips. Take a large step back with your right foot.
Lower your hips so that your left thigh is parallel to the floor and your left knee is just above your ankle. Press your left foot into the ground and bring your right leg forward. Alternative legs.
4. Bulgarian split squat
For this move, you will need a sturdy chair, bench, couch, or even a bed.
Place your right foot on the chair or bench behind you and keep your right knee slightly bent.
Push your hips back and bend your left knee into a lunge. Squeeze your left gluteus muscle to push your left leg up and straighten. Do all the repetitions on one side before switching sides.
5. Side skaters
Stand with your feet together. Slide your hips back and crouch forward with your back flat and your abs locked in place.
Now take a leap of faith: Jump as far to the right as you can and land gently on the ball of your right foot. Now left, y’all: squeeze those glutes to jump left.
Repeat this process while swinging your opposite arms like your favorite ice skater.
If you don’t have dumbbells or kettlebells on hand, some soup cans, a bottle of detergent, or a milk jug will do the job. (Just make sure the cap is tight and your grip is tight!)
Choose a weight that will make the movements more difficult but will allow you to do 12 repetitions of an exercise with perfect form.
1. Weighted swing
Stand with your feet hip-width apart and hold a weight in front of your thighs with both hands. (If you have a kettlebell, even better!)
Bend your knees slightly, push your hips back, and gently swing the weight between your legs.
While standing, push your hips forward. The weight swings up slightly when you return to the starting position. To repeat.
Pro type: “Kettlebell swings are my number one secret for thick glutes,” says Coelho.
2. Weighted side lunge
Stand with your feet shoulder-width apart and hold the weights by your sides with your palms facing each other.
Take a big step to the right and slide your hips back. Keeping your left foot planted, bend your right knee as you frame your right leg with the weights.
Bend your right leg until your thigh is parallel to the floor, then return to the starting position. Repeat on the other side.
3. Alternating deficit lunge
You will need a stable step (your apartment stairs will work!), Block, or platform to complete this step.
Start with your feet hip-width apart on the platform and the weights in hand. Step back with your right foot and lower yourself until your right knee almost touches the floor.
Return to the starting position with both feet on the platform. Repeat on the other side. Keep alternating legs.
4. Weighted gluteal bridge
Lie on the floor with your knees bent and feet flat. Hold a dumbbell, kettlebell, or other weight on your lower abs (below your belly button, above your hips).
Make sure the weight is secure when you lift your hips towards the ceiling. Squeeze your stomach and buttocks together as you walk. Hold for 3 seconds, then lower to the floor.
Pro type: Fold a mat (or blanket) and place it between you and the weight to make it more comfortable on your hips.
5. Sumo pulse squats
Stand with feet that are wider than shoulder width and point your toes on them. Hold a weight in front of you with both hands.
Lower your butt towards the floor a few inches. Keep your back straight and your chest high.
Rise up a few inches and then immediately lower yourself back down – now you’re really pulsing! Perform 5-10 impulses before returning to the starting position for another squat.
By adding resistance, each movement becomes more intense to improve strength.
If you are new to bands, start with a slight resistance. You can also do any of these workouts without a tape if you need to work your way up.
1. Banded glute bridge with knee extension
The glute bridge is so good for your bum that you only have to try it out three ways.
Place a resistance band around your legs (with the band just above your knees). Lie up with your knees bent and feet hip-width apart.
Push your hips up and squeeze your abs and glutes together until your knees, hips, and shoulders are in a straight line. Bring your knees to one side, then bring them back to the center. Lower your back down and repeat the process.
2. Donkey kick with ribbon
Start on all fours with your hands under your shoulders and your elbows slightly bent. Hook one end of the ribbon over your left knee and place the other end of the ribbon on your right foot.
Slide your right leg out and up, keeping your back flat. Place your right leg back on the floor and repeat. Do all the repetitions on one side before switching to the other side.
3. Squat with ribbon
Stand with your feet shoulder width apart with the resistance band wrapped around your thighs.
Push your hips back and lower into a crouch. Keep your chest and shoulders high. Hold down and then return to the starting position.
4. Side-lying shell with ribbon
Lie on your right side and tuck your head into your right arm. Place a resistance band around your thighs just above your knees.
Move your hips to a 45 degree angle and your knees to a 90 degree angle. With your feet touching, pull your left knee away from your right knee and open your legs like a clam. Squeeze the glutes at the top. Return to the starting position and repeat.
5. Monster Walk with band
Loop the ribbon around your ankle. Squat down with your feet shoulder-width apart.
Keeping your back straight, fold your hands and step forward while keeping your knees apart.
Pro type: Move the band over your knees for less resistance.
Regular butt workouts 2-3 times a week are an ideal part of a well-rounded fitness routine. For the rest of the week, focus on your arms, core, and legs.
Don’t see the results right away? Do not sweat. Coelho encourages everyone to “only trust the process” and the results will come.
And remember, safety first: If something hurts or you feel a sharp pain, stop right there! You want to feel the burn, but you don’t want to pull a muscle. Take it slow and your prey will thank you.