Your glutes exist for better reasons than just looking good in those apple-bottom jeans. The major muscle group (made up of your gluteus maximus, medius, and minimus) is a key player in explosive movements like jumping and sprinting. A strong butt can also help relieve low-back pain and make everyday movements—like standing and climbing stairs—that much easier.
To get the most out of those glutes, strengthen them with these bodyweight exercises, courtesy of Brynn Putnam, certified trainer and founder of Refine Method. You won’t need any equipment, though a few require a step or sturdy chair, and for some, you can up the intensity by holding medium-size kettlebells or dumbbells in each hand.
At the end, you’ll find a bodyweight workout with five simple moves to strengthen your butt in less than 20 minutes.
1. Hip Drive
Sit on your knees, legs together, so your butt is on your heels. Engage your glutes to lift your butt and rise to a kneeling position. Slowly lower, keeping glutes engaged.
2. Bottoms-Up Lunge
Perform a hip drive. Bring left foot forward so you’re kneeling on right knee. Push into your left heel and engage glutes to stand, bringing right knee up. As you stand, try not to push off of the ground; instead, engage hamstrings and glutes to lift. Return to starting position.
3. Hip Thrust
Lie faceup with knees bent and feet hip-width apart. Place hands on the ground directly under your shoulders, fingers facing away from your body. Squeeze your glutes and lift hips into a table-top position. Hold for a count of 5. Slowly lower hips to the ground. (When you lift hips, focus on keeping your neck long and not scrunching your shoulders.)
4. Glute Bridge
Lie faceup with knees bent and feet shoulder-width apart. Raise hips straight up off the ground, engaging glutes and bracing your core. Lower down slowly, creating your own resistance.
5. Side Skaters
Stand with feet together and crouch down by pushing hips back, keeping back flat and abs engaged. Jump as far as you can to the right, landing lightly on the ball of your right foot. Now jump as far as you can to the left, engaging glutes to push off, and land lightly on left foot.
Make it easier: Take big steps side to side.
6. Marching Hip Lift
Lie faceup with knees bent, feet on the ground, and abs engaged. Lift your hips as you squeeze your glutes (like the glute bridge). Now raise right foot a few inches off the ground and straighten leg. Try not to let your hips twist. Lower right foot to the ground as you pick up left foot. Repeat “march” on other side, focusing on squeezing glutes throughout.
7. Chair Squat Jump
You’ll need a chair or bench for this move. Sit on a chair with back straight and feet hip-width apart. Using your glutes, jump straight up, making sure both feet come off the ground. Land lightly, and slowly squat to sit on the chair.
These are all exercises you can do at home. If you’re no longer a beginner, know the intermediate and advanced moves as well that can further help strengthen and shape your butt! Read the full article here: https://greatist.com/move/bodyweight-butt-exercises
Here is another resource you can look into: http://www.wikihow.com/Get-Your-Legs-and-Butt-in-Shape
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