Let’s work the glutes! For this beginner butt workout, you don’t need any equipment. Just a little time. Here’s how to do it.
Set a timer for 1 minute and complete as many reps as possible. Do all the exercise on the right leg before switching to the left.
- Hamstring curls
- Donkey Kicks
- Fire Hydrants
- Bent Leg Lifts
- Bent Leg Pulses
Each exercise is done on the hands and knees. Make sure to grab an extra padding for the knees if they bother you. Here’s how to do each exercise:
Hamstring curls: Lift and extend the leg out straight, flexing the foot. Curl the heel towards the butt, squeezing the glutes. Extend it back out straight.
Donkey kicks: Start flexing the foot and bringing the knee in towards the chest. Drive the heel back, squeezing the glutes. It should feel like you’re kicking something!
Fire hydrants: From all fours, hover one knee off the floor. Lift it out towards the side of the body, keeping the 90-degree angle in the knee.
Bent leg lifts and pulses: With the knee at 90 degrees, lift the leg so that the knee is parallel to the hips. For full lifts, tap the knee on the ground before lifting and extending it up above the hips. Make sure to keep the glutes tight. For bent leg pulses, do a faster and smaller range at the top half of the move.
Comment below when you finish!