4-Move Bodyweight Butt Workout

It's short, sweet, too super effective.

Many of the workouts you lot do probably work your butt without you lot realizing it. Any fourth dimension you're doing a lower-body move, or fifty-fifty uncomplicated exercises similar planks or push-ups, chances are, you're engaging your glutes throughout the practise (at least, you lot should be). Your butt is made upward of big, powerful muscles, which agency it plays a utilization inwards keeping you lot stable too rigid throughout everything you lot do. But sometimes, it's squeamish to give this expanse your undivided attention.

Working approximately glute-specific exercises into your routine is of import for to a greater extent than than exactly edifice upward the muscles. "Your glutes are 1 of the largest musculus groups inwards your body, too they command most of your lower-body movements. Since they are connected to your core, quads, hamstrings, too information technology (iliotibial) band, having strong glutes may assistance cut the risk of beingness injured when you lot do lower trunk exercises or run," Alycia Stevenin, an teacher at Barry’s Bootcamp in New York City, tells SELF.

If you're hoping to modify the shape or human face of your booty, it's of import to squall back that whenever your destination is to brand a modify to your trunk composition, you lot besides ask to modify your eating habits. Even then, other factors, similar your hormones too genetics, tin instruct inwards harder for approximately people to run across results than others. Make certain you lot cause got realistic expectations going into it, too know that merely strengthening your trunk is incredible for you lot inwards thus many ways.

Stevenin set together this workout below thus that you lot tin tally inwards glute function no affair where you lot are. Plus, she says, at that topographic point are benefits to using your own bodyweight for butt exercises in add-on to convenience. "When you lot cause got the equipment out of the equation it helps you lot to transition to a greater extent than rapidly from 1 displace to another. This helps continue your pump charge per unit of measurement at an elevated flat for that extra calorie burn," she says.

This workout is like shooting fish in a barrel to tack onto approximately other strength or cardio workout—or, you lot tin do it on its ain if you lot exactly desire to focus on your glutes. Over time, "these exercises growth muscular strength past times like shooting fish in a barrel increasing your body's mightiness to resist force," Stevenin says. Once you've mastered these moves, she suggests adding weight or resistance bands to continue your trunk feeling challenged.

Here's what the workout includes:

• Single-Leg Glute Bridges — 3 sets of 12 reps each leg
• Single-Leg Donkey Kicks — 2 sets of xx reps each leg
• Single-Leg Kickbacks — 2 sets of xx reps on each leg
• Single Leg Lunges — 2 sets of 8 reps on each leg

Here's how to do the moves:

1

Single-Leg Glute Bridges — 3 sets of 12 reps on each leg

Stevenin points out that this displace is dandy for reaching the expanse that connects your hamstring to your glutes, "creating that squeamish 'cup' inwards your butt."

• Lie on your dorsum amongst your knees bent too feet apartment on the floor.
• Lift your left leg straight upward higher upward you, toes pointing at the ceiling. Your left articulatio genus should move conduct over your left hip.
• Hold this seat for 10 seconds (not pictured inwards the GIF above), thus release.
• Do iii sets of 12 reps. Repeat on the other side.

2

Single-Leg Donkey Kicks — 2 sets of xx reps on each leg

Besides exactly isolating the muscles inwards the working leg, your yet leg is besides taking on approximately of the function to continue you lot stable. This displace besides targets the upper utilization of your working leg's hamstrings, Stevenin says, adding that "it besides encourages essence stability inwards companionship to protect the lower back."

• Start on all fours amongst your knees nether your hips too hands nether your shoulders.
• Keep your left articulatio genus bent at ninety degrees, flex your correct left, too elevator your left articulatio genus to hip level. Engage too elevator from your butt.
• Lower your leg too halt when your articulatio genus is most an inch off the floor.
• Do 2 sets of xx reps, too thus repeat on the other side.

3

Single-Leg Kickbacks — 2 sets of xx reps on each leg

 "This displace plant the entire leg: hamstrings, quads, too calves. Flexing your human foot too keeping your leg equally straight equally possible volition assistance you lot function your calves," Stevening says.

• Start on all fours amongst your knees nether your hips too hands nether your shoulders.
• Lift your left leg too flex your human foot equally you lot kicking it dorsum behind you lot too straighten your leg.
• Return to start.
• Do 2 sets of xx reps on the left leg. Then, repeat on the correct leg.

4
Single Leg Lunges — 2 sets of 8 reps on each leg

"This displace is tried too truthful too a really effective way to function both legs at once, examination your residuum too flexibility, too function on stabilizing your essence for a consummate lower-body workout," Stevenin says.
 Stand amongst your feet hip-width apart.
 Take a large footstep out to your right. Bend your articulatio genus too force your butt  back to do a side lunge.
 Keep your breast lifted too essence tight.
 Do 2 sets of viii reps. Repeat on the left leg.



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