View this post on Instagram[1]
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 [3] — 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 [4], take classes with my Peloton Digital subscription [5], and check out trainer-approved ideas on Instagram [6].
Here's one of the latter I want to highlight. Certified personal trainer Niki, known as SugarySixPack [7] 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 [8]. 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
- Step up [9]: 10 reps each side
- Bulgarian split squat [10]: 10 reps each side
Superset 2
- Single sit squat (putting weight on one leg): 10 reps each side
- Decline bridge (similar to single-leg glute bridge [11]): 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 [12]. It has your name written all over it!
