I literally cannot stress this enough: It is super important to have strong glutes. More time spent sitting equals lengthened glute muscles equals weak glute muscles equals lower back pain. Not fun! The good news, though: A good bodyweight butt workout is enough to keep your glutes healthy and oh-so strong (and your lower back #WHhappy).
Though weighted moves like squats and deadlifts are amazing for loading and building your glutes, I always incorporate bodyweight exercises like bridges, frog pumps, and lateral lunges into my butt workouts. Accessory movements, like fire hydrants and clamshells also make sure you fire up your glutes from every angle possible.
Whatever exercise you’re working on, maintaining proper form is a *must* for reaping the booty benefits. And though it’s important to activate your glute muscles throughout every rep, don’t take the cue “squeeze your glutes” too far. You don’t ever want to hyper-extend your lower back to the point that you’ve completely tucked your tailbone under. The goal is always to maintain a neutral, healthy spine!
Whether you need to step up your warm-up game before a big lift with a circuit of booty-activating moves or want to create your own bodyweight butt workout to do at home, these top-notch glute moves (from the beginner-friendly to the advanced) will fire you up and leave you feeling peachy.
Time: 20 minutes
Equipment: none
Good for: butt and lower-body
Instructions: Choose four or five exercises from the list below. Perform 12 to 15 reps of each, then immediately continue onto the next. Once you’ve finished all exercises, rest for up to one minute, then repeat for three to four total rounds.
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