News flash: your butt exists for a bigger reason than just looking good in jeans. Your butt or glutes (made up of your gluteus maximus, medius, and minimus) are the largest muscles, which play a key role in the day to day activities. So strengthening them becomes important for everyday movements like jumping, sprinting, climbing stairs, sitting for 9-5 (longer than 5, actually). If you’re looking for exercises that can strengthen your butt, look no further than this. We’ve got you covered.
Introducing to you all a no-equipment butt workout that you can do anywhere–whether you prefer working out outdoors or in the comfort of your home. Do this 5-exercise workout to sculpt and strengthen your booty.
No-Equipment Workout For your Glutes
All you need for this workout is your bodyweight and some room to move!
Pop squat
How it’s done: Stand with your feet together and now jump your feet wide apart, bend into a wide squat and tap the floor with your left hand. Return to starting position as you jump your feet back together. Continue this movement and tap your feet wide again. Bend into a squat and tap the floor with your right hand. That’s one rep. Do 15 reps and three sets.
Power lunge
How it’s done: Start by standing with your feet hip-width apart. Take your right foot back and bend into a lunge, bending both your knees at 90 degrees. Now swing your right leg forward, straightening your leg and jump a little. While jumping your knee should reach your hip height. Land lightly on your left foot, lower your right foot immediately again back into a lunge, moving directly into the next rep. Do 15 reps for three sets on each side.
Skater
How it’s done: With your feet wider than hip-width apart and engaging your core, jump lightly, taking your right foot to the right side and bend your knee lightly. Without stopping, swing your left foot, jump your left foot to the left side, landing lightly on the ball of your left foot bend and your knee a little. Continue to alternate, jumping side to side as quickly as possible. You can swing your arms as and when convenient to balance yourself better. Do it for 30 seconds and gradually work your way up to 60 seconds.
Squat thrust
How it’s done: Stand with your legs just wider than hip-width apart. Bend forward and place your hands on the floor in front of you. Now jump your feet back together. After jumping back you should be in a high plank position. Jump back again and bring your feet back to your hands. If you’re a beginner and if it’s difficult for you to jump, hop your feet back or you can also step your feet back one at a time. Do 15 reps for two sets.
Plié squat with heel raises
How it’s done: Start by standing in a wide squat with your toes turned out. Bend into a wide squat, known as plie squat. Don’t stick your butt out while bending into a squat, keep your back straight and arms at your chest. Now, lift your right heel off the floor, keeping your hips steady and engaging. Lower your right heel and lift your left heel. Continue to alternate heel lifts. Do it for 30 seconds and gradually work your way up to 60 seconds.
Featured Image: Instagram
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