Who doesn’t want a toned, shapely booty to show off when the summer months hit? Fortunately, we’ve got a short-but-challenging glute workout designed just for you. Your glutes are the biggest and most powerful muscles in your body. They also provide you with the power you need to run, jump, and move through life. Take a look at our booty builder workout video and then read below to find at-home modifications for this glute workout routine.
Walking Lunges: 12 reps each leg, 24 reps total
You don’t need a barbell or weights to make walking lunges burn. During each lung, get your back knee as close to the ground as possible. Drive up from your back leg to take your next step. Double-check that your front knee isn’t coming over your toes. You’ll feel a nice burn in your glutes and quads. To make this movement more difficult, put dumbbells on your shoulders. Don’t have dumbbells? Try filling two plastic freezer bags with sand or dirt and holding them on your shoulders.
Perform three sets, resting for 30 seconds after each set.
Glute Thruster/Glute Bridge: 10 – 12 reps
If you don’t happen to have a glute thruster machine at home, don’t worry! You can get the same booty blasting workout with a bodyweight movement. Lay on your back, bend your knees, and put your heels on the ground. Squeeze your glutes tight and push your hips up off the ground. Try not to support your body with your hands.
To make this movement harder, straighten one leg so that you only have one foot on the ground. Make sure you switch legs to work both sides of your glutes.
Perform three sets, resting 30 seconds between each set
Exercise 3: Superset
Leg Curl/Back Leg Thrust: 10 – 12 reps
Since you probably don’t have a leg curl machine at home, you’ll need to modify this exercise to a back leg thrust. Start on your hands and knees with your knees under your hips and hands under your shoulder. Push one leg out and up, trying to hit the ceiling with your heel. Perform 10 to 12 reps and then switch legs. You’ll feel this exercise in the side of your glute and your hamstring, the muscle in the back of your leg.
If you own a set of resistance bands, you can make this exercise more challenging by looping the band around a table leg and your ankle.
Kettlebell Deadlift/Weighted Deadlift: 10 – 12 reps
Start in a standing position with your feet hip-width apart. Hold your kettlebell in both hands and let it hang between your legs. Keeping your chest up and back straight, push your hips back, and bend your knees. Try to get a 90-degree bend in your knees. (It’s okay if the kettlebell taps the floor.) Now, squeeze your glutes as you stand up tall.
Don’t have a kettlebell? Your home is full of potential weights. Try filling a bucket with sand, rocks, or water (be careful of spills). You’ll feel this exercise in your quads and your glutes.
Perform three sets with a rest of 30 seconds between each set.
You are done with your glute workout. Great job! Your backside may be a little sore over the next day or two, but it’ll be worth it for a stronger, better booty. We hope you give this glute workout routine a try. For more useful workouts, take a look at our full 31-day workout calendar.
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