By Jessica Manley, Contributing Blogger
Let’s face it- we all are looking for ways to grow our glutes! Not only does having a firm peach look great, but they help us walk, run, and even stand on one leg!
If you’re anything like me, you’re tired of hearing the word “squat.” Just hearing the word makes me cringe! This is a popular go-to exercise for those looking to build glute muscles, but I’m here today to show you some fun alternatives.
The best part about these exercises is that there are no weights needed and can be done from anywhere. All you need is a little motivation and determination!
This workout circuit will be sure to have you feeling the burn! Stretch yourself out, play your tunes, grab some water and let’s get to sweating!
Exercise 1: Hip Drive
We’re going to start easy with some hip drives!
Start by kneeling on the ground with your toes touching the ground and your hands clasped together. Your butt will be resting on your feet.
Then, you will slowly lift yourself to your knees into a kneeling position. This will activate your glutes and you will really feel the burn!
Repeat 20 times.
Exercise 2: Glute Bridge
This is a great exercise for beginners.
Start by laying flat on your back with your knees in the air and your feet on the ground. Then, slowly lift yourself up by using your glute muscles. Squeeze as you lift yourself up! Slowly lower yourself to the ground. This exercise is all about control, so slow and steady is the name of the game!
Repeat 15 times.
Exercise 3: Single Leg Deadlift
Not only does this exercise work your glutes, but they also strengthen your hamstrings, lower back and core!
To begin, place your arms out directly in front of you. Slowly lean forward as you raise one leg. Your arms and one leg should be as horizontal as you can go. This exercise takes some balance, so you can place one arm against a wall if you need to support yourself. Or, you can add dumbbells for more resistance!
Repeat 12 times for each leg.
Exercise 4: Step Up
Step ups are a great way to build strength in both your legs and glutes! They can be done on your staircase at home, a stool, or a block.
Start by standing firmly on the ground. Raise one leg and place it on the stair. Lift yourself up until both feet are standing on the block. Step back down and repeat. It’s that simple and you are sure to feel it in your buns!
Repeat 20 times for each leg.
Exercise 5: Clamshell
Now that you’re really starting to sweat, let’s get to the ground for some floor exercises.
Start by laying on one side of your body. Your knees should be bent with your legs on top of each other. The arm closest to the ground should be supporting your head. Now, with your feet together and your knees still bent, lift your leg as far as it will go. Slowly drop your leg back down. This one will put you to work for sure!
Repeat 12 times for each side.
Exercise 6: Superman
Still on the ground, roll over to your stomach. Take a second to breathe! Okay, back to it.
Start by laying on your stomach with your arms and legs outstretched. Slowly lift your legs and your arms at the same time as high as they will go. The best part about this exercise is that it activates not only your peach, but your lower back as well!
Repeat 20 times.
Go through this circuit three times to get the best results. After you finish, be sure to stretch out your muscles and hydrate!
