Strong Glutes, Strong Body!

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Strong Glutes, Strong Body!

Aug 18, 2020

Easy and weight-less glute exercises

In case you didn’t know, your bum is a very important part of your body. Your posture and your overall physical strength would highly benefit from strengthening your glutes, so we came up with a list of simple exercises you can perform even if you don’t own or have access to weights.

Squeeze 4 or 5 of these exercises into your workouts at least twice a week to make them effective, and don’t forget to warm up before! 10 or more minutes of cardio like walking, cycling or jogging are great warm-up options.

Squats

What would a glute exercise be without the most classic of bum exercises? Start with your feet as wide as your shoulders.

Extend your arms in front of you as you lower yourself, just like you were sitting in a chair. Push your glutes out and try to bring your thighs parallel to the floor. When you reach that point, push into your heels to get back up. Repeat 12 times for 3 sets.

If you have knee issues, do not worry. Go as low as comfortable for you, while keeping your back upright (try not to lean forward too much!).
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Split Squats

Start standing. Take a long step forward with your right leg, as if you were lunging. Bend your knees and lift your left heel, until your right thigh becomes parallel to the floor.

Make sure that your right knee is stacked over your ankle, not jutting forward. Get back up and repeat for 3 sets of 12 reps, then switch to the other leg and repeat.
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Squat Pulses

Get into a low squat position. Then, instead of getting back up, rise just halfway to standing before directly going back into your squat.

Do this for 3 sets of 20 pulses.
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Step Ups

Take it slow for this one, to avoid injury! Stand in front of a step, a bench or anything with the desired height.

Place your right foot onto the step, and, pushing into it, lift your left foot to lightly tap the step (your weight should be pressed into the right foot).

Bring the left foot back to the floor and go over 3 sets of 12 reps, then switch to your other side.

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Kickbacks

Get on all fours. Be careful to place your hands right under your shoulders and your knees under your hip points.

Keep your neck long and try to push your navel towards your spine. Extend your right leg straight and backwards with the toes pointed, and squeeze your bum.

Bring your leg back into your starting position while keeping the hips square.

Perform 12 reps, then switch to the other leg. Do 3 sets while alternating between each side.
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The Clamshell

Another move for the gluteus medius. Start by laying down on your right side, knees bent.

Raise your upper body by bending your right arm, bringing your hand under your head for support.

Keep your feet joined together and your knees bent while you lift the leg up as high as you can before lowering it back down.

Do 10 reps, then switch to the left side. Perform 3 sets on each leg.
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Reverse Planks

Sit down with your legs extended in front of you. Your arms should be straight you’re your palms flat on the floor with the fingertips towards your bum.

Push through your core to lift up from the ground, bringing your body into a straight line, from your toes to the crown of your head.

Align your neck with your spine by tilting your chin upward. Hold for as long as you can with good form, starting with 15 seconds.
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Cool down after your intense glute workout by stretching your muscles out. You can check out our other articles about the benefits of stretching and our best stretching poses!

It’s finally time to give your bum the attention it deserves!

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