No-weight bum workouts straight from home!

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No-weight bum workouts straight from home!

Aug 19, 2020

Awesome no-weight glute exercises

We often forget how much the glutes, as a muscle group, impact our general physical power and posture. Beyond looking good, training and firming your bum is key for better body strength!

We’ve previously compiled some exercises to include in your workouts for a stronger bum (you can read the article here [link]), and we’re coming back with a kick-ass second round (pun intended!).

Squats

A great exercise for the gluteus medius (the upper and outer part of your glutes).

Start with your feet as wide as your shoulders. As you lower yourself by bending your knees, bring your right leg back and all the way to your left, just like you were curtsying.

Lower yourself until your left thigh becomes parallel to the floor, then push into your heel to get up and bring your right leg back to its initial position.

Complete 12 reps on each leg.
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Plié Squats

This one’s a good challenge for your glutes and inner thighs.

Stand up with your feet wide, toes pointing outwards. Bend your knees and sink into a squat. Get as low as it feels right for you before pushing into your heels to get back up.

Do 3 sets of 12 reps each.
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Squat Jacks

Note: If you suffer from any type of injury of have issues with jumping, you should skip this exercise.

For this mix between a jumping jack and a squat, start standing with your feet joined and your hands interlaced behind your head.

Jump to spread your feet out and squat low as soon as they land on the ground. Jump into your starting position, before jumping back out again. Keep your arms bent and raised for the whole exercise.

Perform 3 sets of 12 reps.
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The Superman

Strengthen your glutes and back with this one. Try to keep your bum squeezed for the whole exercise.

Start on the floor, facedown. Stretch your arms and legs straight out, then lift off your chest and your legs from the ground. Try to go as high as you can while keeping your neck lengthened.

Lower back down, then repeat for 3 sets of 12 reps.
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Side Lunges

An exercise for the glutes, but also the inner and outer thighs.

Start standing up, feet together and arms held in front of you. Step your right foot away on your right side, bending the right leg and pushing out your bum. The left foot doesn’t move and the left leg stays straight.

Push yourself back up, pushing into your right foot and straightening the right leg back into the starting position.

Repeat for 3 sets of 12 reps on each side.

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Bridges

Lie down with your feet on the ground, your knees bent and your arms by your sides.

Push down on your heels and lift your hips off the floor, until your shoulders and knees are aligned.

Tighten your core and squeeze your glutes, then lower your hips back down.

Repeat for 3 sets of 12 repetitions.
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Reversed Leg Lifts

Lie face-down on the floor. You can bend your arms to bring your forehead on your forearms.

Focus on activating your glutes as you lift one leg as high as you can. Keep your hips square and your toes flexed towards the floor, then lower your leg.

Repeat the movement for a set of 12 reps and switch to the other leg. Perform 3 sets on each leg.
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Lastly, never forget to warm up with a little cardio before, and to stretch your muscles after a good workout session!

It will help your body deal with post-workout soreness and improve your flexibility and posture.

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