POPSUGAR UK

Build Your Booty With These Exercises You Can Do at Home

25/01/2019 - 12:45 PM

When I hear the mail being pushed through the slot on my front door, I am up and lunging for it before the envelopes and fliers even hit the floor. Let me clarify what I mean by lunging. My desk is at the back of the house, and I use my daily trip to pick up the mail off the floor as a workout. It takes about 40 walking lunges [1] to reach the pile of mail, and my butt appreciates the attention [2]. That is, my friends, just one way to work your butt at home.

You can take the following exercises and make yourself a kick-ass workout, and yes, I mean that literally. We have rounded up variations on bridges, squats [4], and lunges — all exercises that work your butt and can be done at home. Some require dumbbells and some don't, but no fancy gym equipment is needed to strengthen and tone your glutes. Make your own quick workout by picking three to six exercises and doing a couple of sets of each move after a quick warmup. Get at it! You have glutes to build [5].

Glute Bridge

This beginner-friendly exercise works the glutes and hamstrings, giving a lift to the area.

Single-Leg Bridge

In this bridge variation, working one leg fires up the glutes quickly.

Advanced Single-Leg Bridge

This simple move really works the glutes, one cheek at a time.

Fire Hydrant

Jane Fonda was on to something! This old-school move works the glutes on the sides of the pelvis to create a nice, rounded backside.

Donkey Kick

Isolate the glutes from a couple of angles in this quick butt-sculpting series on all fours.

Plank With Clamshell

Taking the basic clam [6] and doing it in a side plank makes the butt work overtime to help support the plank.

Superman

The basic Superman exercise targets your back and the upper portion of your glutes.

Air Squat

This classic lower-body exercise works the glutes, especially if you focus on pushing through your heels.

Squat and Lateral Leg Lift

Adding the side kick works the "side glutes" (aka the glute med), which helps stabilize the pelvis.

Goblet Squat

Add some weight to your squat to challenge the glutes a bit more.

Dumbbell Sumo Squats

The sumo squat is great for working your butt and inner thighs and is effective with or without weights.

Sumo Squat Series

Also known as a wide squat, this position targets the lower glutes as well as the inner thighs — and that's why we love it so.

Romanian Deadlifts

This move is an oldie but a goodie when it comes to targeting your hamstrings and glutes.

Deadlift With a Knee Drive

Skip the weight if you are new to this move; it challenges your balance while targeting the butt.

Single-Leg Touch

This exercise fires up your booty through a large range of motion while working your entire lower body too. Don't worry if you don't have weights; this move is challenging on its own.

Reverse Lunge With a Knee Drive

Adding the knee drive works the abs a bit and forces a bigger range of motion for your butt for a bigger burn.

Dumbbell Walking Lunges

With or without weights, this is a great exercise to work your glutes — it feels great if you've been sitting all day.

Crossover Lunge

Also known as the curtsy lunge, this move works the outside of your butt and is effective without a weight, too.


Source URL
https://www.popsugar.co.uk/fitness/How-Do-I-Work-My-Butt-Home-45712356