Shape your behind with these kickass glute exercises.
Let’s get down to business. And this week it’s all about your amazing butt. Glute training is something that anyone can do. And gaining a gorgeous booty is not just a goal for women. Many of my male clients are just as keen to sculpt an awesome rear. And why not? Everyone deserves a butt they can be proud of. Not to mention it’s a key set of muscles to work for improving all-round functional fitness.
Another the great thing about glute training is how much fun it is. Being both incredibly challenging and hugely rewarding. Like any form of strength training, gains will come if you put in the time and the hard work. And seeing your strength and shape progress is one of the best feelings in the world. So, what do you need to sculpt this killer booty? Honestly, all you need is the right attitude. You can get in a fantastic butt workout without a single bit of equipment. I have brought together some of my favourite glute-challenging, equipment-free moves to help you uncover the behind you know you deserve.
Sumo Squats
Regular squats are a great place to start when it comes to building a strong butt and thighs, but for the best results, you need to work these muscles in a variety of different ways. The Sumo Squat is a great variation on a classic move. Spread your feet out wide, beyond hip-width apart with your toes turned outwards. And keeping a flat back and squat down until your thighs are parallel to the floor. Now slowly rise up and repeat. You can add weight to make this move more challenging.
Toe Taps
Target the lower glutes with this deceptively simple looking move. Lie on the floor with your knees bent and your lower legs straight out in front of you at a 90-degree angle. Now slowly lower the toes of one leg towards the ground, tap, and raise back up to that perpendicular to the floor position. Now repeat with the other leg and alternate for around a minute. It sounds simple – but I promise you will feel it!
Donkey Kicks
Targeting the biggest muscle in your backend (the gluteus maximus), this is a fun exercise that can help to strengthen your butt in a big way. Start on all fours (table top pose) and kick out your right leg behind you, just like a donkey kicking. Then bring this leg back in under your body and repeat. Complete a set on one side before repeating the movement on the other side of the body.
Bridge with Leg Lift
This exercise a great way to isolate the glutes and hamstrings. Allowing you focus on sculpting a great butt. But it does take a little balance and control over your lower back and abs to create a stable base. Start slow and find the right form to really make this move work for you. Start lying on the floor with your knees bent and hands by your side. Now raise your hips to create a straight line from knee to shoulder. Squeezing your core to keep a strong shape. Slowly raise one leg and extend out in a straight line while keeping your hips and back level. Hold for as long as you can comfortably maintain. Ideally around 30 seconds. Repeat on the opposite side.
Side Lunges
The side lunge targets both the inner and outer thigh as well as the glutes. And it’s a good move to include to add balance to your butt workout. Stand straight up with your feet slightly apart. Now take a step to one side, bending your knee and keeping the opposite leg straight. Making sure your knee on the lunge side does not extend past your toes. Return to the starting position and repeat on the other side.
What are you waiting for? Get down and get working on that booty! Your jeans will thank you!
If you’re looking for a little support with your fitness adventure, the team at FitFusion PT are here to help. Whether you’re looking to simply up your energy levels or train for a big event, we have everything you need to meet your goals. Friendly, professional advice, a boutique workout space, and even group classes to help you discover a healthier, happier, and more boot-iful you! I’ll be back next week with some advice on the dreaded C word. Christmas is coming – can you get healthier and fitter before the big day? Until then guys, stay amazing!
