7 Butt Exercises That Really Work with No Equipment Needed

I wanted to show you a few Butt Exercises that really work.

7 Butt Exercises That Really Work No Equipment Needed

CLICK HERE to watch the video.

#1 – Single Leg Glute Bridges

Lie on your back on the floor and put your hands to the side. Relax the upper body. Tighten the abdominal area. Straighten out one leg, then bridge up and hold to that position for a couple of seconds. Then bring your hips and the leg back down. Repeat the movement to the opposite side.

Single Leg Glute Bridges

Start off with 1 set of 5 reps, then progress to 10 repetitions. Perform this exercise in smooth controlled movement with a good contraction at the top, specifically in the glutes and a little bit of the hamstring. The intensity can be light to moderate depending on your fitness level. The purpose of this exercise is to target the glutes.

#2 – Sumo Squat to Heel Raises

Begin in a nice and upright standing position. Feet are more than shoulder width apart and toes are pointing out. Put your arms together in front of your chest. Squat down, go back up halfway, then lift your heel and stand on your toes. Repeat the movement.

Sumo Squat to Heel Raises

Start off with 1 set of 5 reps, then progress to 10 repetitions. Perform this exercise in smooth controlled movement and work on the glutes in getting out of the bottom position on the first part of the exercise. The second part of the exercise target the glutes and the calf. The intensity can be light to moderate. The purpose of this exercise is to target the glutes at a different range of motion.

#3 – Fire Hydrant

Start in a 4-point kneeling position. Maintain a good alignment with the head, shoulders and hips. Tighten the abdominal area. Lift one knee out to the side, then bring it back down. Repeat the movement to the opposite side.

Fire Hydrant

Start off with 1 set of 5 reps, then progress to 10 repetitions. Perform this exercise in smooth controlled movement with a good contraction at the end position. The intensity is light. The purpose of this exercise is to target the gluteus medius, a different part of the glutes.

#4 – Single Leg Squat from Box

Begin in a nice and upright sitting position. Lift one leg and straighten it out. Stand on the other leg, then sit down. Repeat the movement.

Single Leg Squat from Box

Start off with 1 set of 5 reps on each leg, then progress to 10 repetitions. Perform this exercise in a quick movement and in a good contraction at the top of the glutes and hamstring. The intensity can be light to moderate depending on your fitness level. The purpose of this exercise is to target the glutes from 90 degrees to straight leg.

#5 – Single Leg Romanian Deadlift

For this exercise, you use some sort of resistance like kettlebell.

Begin in a nice and upright standing position. Hold the kettlebell in front. Stand on one leg, then extend your free leg backward as you hang one hand with kettlebell on the floor. Go back to start position and repeat the movement to the opposite side.

Single Leg Romanian Deadlift

Start off with 1 set of 5 reps on each side, then progress to 10 repetitions. Perform this exercise in smooth controlled movement with a good contraction of the glutes and hamstrings at the end of the movement. The intensity can be light to moderate base on your fitness level. The purpose of this exercise is to target the glutes.

#6 – Step Ups

Stand in front of a box. Step up one leg, follow with the other leg. Then bring down one leg, follow with the other leg. Reverse side and repeat the movement.

Step Ups

Start off with 1 set of 5 reps, then progress to 10 repetitions. Perform this exercise in smooth controlled movement and work on contracting the glutes and hamstring when moving yourself up on the box and on the way back down. The intensity can be light to moderate. The purpose of this exercise is to target the glutes and hamstrings.

#7 – Hip Thrust from Bench

Lean your upper body back on the bench and hold the dumbbells over your hips. Press your body up, then bring it back down. Repeat the movement.

Hip Thrust from Bench

Start off with 1 set of 5-10 reps. Perform this exercise in smooth controlled movement with a good contraction of the glutes and hamstrings at the top of the movement. The intensity can be light to moderate depending on how heavy the resistance you selected. The purpose of this exercise is to target the glutes.

These are the 7 exercises that work to target your glutes and your butt. Give these exercises a go.

If you want to strengthen your core and back, flatten your belly and achieve your dream abs while keeping yourself injury free, then check out the Invincible Core program.

Take care!

Rick Kaselj, MS

.

Facebook comments:

1 Comment

Leave a Reply

Your email address will not be published.


*


*