If you want a firm, round, large butt, you've got to put in the work. You know how the saying goes: if you don't use it, you lose it. Vanity aside, having strong glutes will reduce your risk of developing dormant butt syndrome [1] and associated lower-back pain; will improve your athletic performance in activities like sprinting, long-distance running, and plyometric exercises; and can even prevent and alleviate knee pain [2]. Convinced? Good.
To help you strengthen your glutes [3] and sculpt a sexy booty while you're at it, I created a three-move bodyweight workout [4] you can do anywhere. Before you get started, be sure to warm up with exercises like butt kicks [5], high knees [6], glute bridges [7], and plank walkouts [8].
The Workout:
After warming up, perform each exercise with little or no rest between moves, resting 90 seconds between rounds. Complete a total of five rounds, then cool down with three minutes of stretching.
- Walking lunges: 24 reps
- Step-ups: 20 reps
- Single-leg glute bridges: 12 reps each leg
Keep reading for a detailed explanation of the exercises.
Walking Lunges
- Stand upright, feet together, then take a controlled step forward with your left leg.
- Lower hips toward the floor and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.
- Push off the with your right foot and bring it forward to starting position. This completes one rep.
- Repeat the move starting with your left foot.
- Alternate sides for 24 reps total.
Step Ups
- Stand in front of your chair or bench and place your left foot in the centre of the seat.
- Step up onto the chair and bring your right knee forward and up.
- Lower yourself back to the floor, with the foot landing quietly.
- Switch legs and repeat to complete one rep. Do 20 reps total.
Single Leg Bridge
- Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg toward the ceiling.
- Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor and repeat 12 reps on each side.