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At Home Butt Workout With Chair

No Gym, No Excuses: All You Need For This Butt Workout Is a Chair and Dumbbells

I'm a sucker for a good home workout. Why, you ask? Because I don't have a gym membership — I've written about that before — and if there's a way to get an intense sweat session in with the equipment I have (which is, fortunately, a good amount) I'll take it. I've gotten quite creative with workouts, especially those for booty gains. I follow along to free banded routines on YouTube, take classes with my Peloton Digital subscription, and check out trainer-approved ideas on Instagram.

Here's one of the latter I want to highlight. Certified personal trainer Niki, known as SugarySixPack on social media, recently posted a glutes and leg workout on her Instagram feed. It's perfect to do at home because it uses minimal equipment. It also incorporates supersets (aka performing two exercises in a row without stopping) and the moves are all single-leg exercises that challenge your stability and target your glutes more directly. In her post, she calls them "pairs." Check out the workout ahead.

SugarySixPack Glutes and Legs Chair Workout

Equipment needed: Two 10 kilogram dumbbells or dumbbells of your choice (note: she demonstrates the moves with a single dumbbell but says you'll need two). Also, a sturdy chair.

Directions: Do each of the following pairs for three rounds each. Rest 30 seconds to a minute between pairs. Once you've completed three rounds of a superset, move on to the next.

Superset 1

Superset 2

  • Single sit squat (putting weight on one leg): 10 reps each side
  • Decline bridge (similar to single-leg glute bridge): 15 reps each side

Superset 3

  • Step hop: 12 each side
  • Split-squat hop: 12 each side

Check out how to do these exercises in the Instagram slideshow above. Niki promises that you'll feel a major burn. And, if you're interested in a bodyweight butt workout, you'll want to take a look at this 30-minute Class FitSugar video. It has your name written all over it!

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