Join over 1,000 others and 

GET MY 7- DAY BIKINI BODY GUIDE FOR FREE.

Get workouts, meals and journal entree! 

digital Meal BBC cover pdf

Glute Workout – Best workout for a perfect booty

at home (no equipment required)

AB WORKOUT-8

I have a question for you: What’s going on with this butt obsession for women these days?

The butt obsession is actually nothing new, it’s been going on for quite a while especially since the song Sir Mix-a-Lot “Baby got back” came out.

Despite when this booty craze all started, you’re likely looking to get your backside into better shape with the right workout plan. So whether you’re obsessed with your with getting a bigger bum or just want it to look a little better in jeans..

Below you’ll find an effective and straight forward glute workout plan that is NOT overly difficult or intense – it will give you the round, perky booty you’ve always wanted.

This glute workout plan is not solely limited to squats or the dreaded burpies. It also doesn’t require you to travel all the way to the gym or use any equipment. You can simply find a comfortable place in your house to get started. I’d also recommend a yoga mat to protect your knees and hands as well as some water to stay hydrated.

Exercises for buttocks can be extremely effective in giving you a rounder, perkier booty, that will look amazing in jeans and yoga pants. But it won’t happen over night, you’ll need to be consistent in performing the routines over weeks to months. You’ll also need to eat a healthy diet – if you need help with finding out to eat as part of a healthier diet consider following this meal plan.

How to do these workouts: For a complete, targeted glute workout  – do all 9 of these exercises once, then repeat 2 of the 9 exercises. Perform each exercise for a 30 second interval. Move straight from one exercise to another for the full duration of the 10 minute routine, giving yourself one 30 second breaks at the 3 minute mark. This allows for a 2 circuit workout over the course of a 6 minute routine. Individualize the glut workout routine so that it is the most effective for you.


1

Glute Bridge

The glute bridge targets the glute and the thighs. This exercise can be performed by laying down on the back with knees facing up and feet flat on the floor. slowly lift the pelvis and hips up until in a complete bridge position where back is arched and knees are in a 90 degree angle. Once in bridge position, slowly ease hips back to the ground.

 

2

Straight Leg Glute Bridge (45 degrees)

The straight leg glute bridge is known to be more difficult than the basic glut bridge. It primarily targets the glute and the thighs. It’s performed similar to the glute bridge while keeping one leg extended in a 45 degree angle.

3

Straight Leg Glute Bridge (90 degrees)

The straight leg glut bridge at a 90 degree angle is also known to be more difficult than the basic glute bridge. It also primarily targets the glute and the thighs. It’s performed similar to the glute bridge while keeping one leg extended in a 90 degree angle.

 

4

Straight Leg Kickback

The straight leg kickback exercise targets the glute and leg muscles. To perform this exercise start on all fours, then extend one leg. Start by resting the foot of the extended leg on the ground then lift the leg up to the max height the lower the leg back to the ground in a controlled manner. Repeat for the duration of the exercise.

 

5

Back Leg Circles

Back leg circles really work the glute and the legs. The can be performed by starting on all fours and extending on leg straight to the back. Slowly circles the legs in either a clockwise or counterclockwise wise direction for the duration of the exercise.

 

6

Elbow Rainbow Kicks

The elbow rainbow kick works the core, thighs and glute. This exercise is performed by starting on all fours then lowering down to the elbows. Extended one straight leg out to the side then lift it to the opposite corner in an arch fashion.

 

7

Fire Hydrant

The fire hydrant also works the core, thighs and glute. It can be done by starting on all fours then lowering down to the elbows. While keeping the leg bent, open he leg out to the side, bring it back in then extend it to the back at a 90 degree angle then back in. Repeat for the duration of the exercise.

 

8

Alternating Frog Kicks

Alternating frog kicks are perfect for working the glute muscles. Start by laying flat on the belly, pending the knees at a 90 degree angle with soles of the feet facing the sky. Slowly pick one knee up at a time off the ground while you using the glute muscle to lift the the leg then lower the knee back to the ground. Alternate motion between legs.

 

9

Frog Kicks

Frog kicks are perfect for working the glute muscles. Start by laying flat on the belly, pending the knees at a 90 degree angle with soles of the feet facing the sky. Slowly pick the knees up off the ground using Both glute muscles up at the same time then lower to the ground.

 

Camera used for images: Canon Digital SLR [EOS 80D]
Lens used for images: Canon EF 50mm f/1.4 USM 

Click to download the Free 7 – Day Bikini Body Guide

If you’re not only looking for a glut workout plan but also a workout plan for each part of the body, along with meal plans and mindset shift trainings – consider joining the 30 Day bikini body challenge.

BOOTY 6 MINUTE WORKOUT ROUTINE

follow along

Subscribe to my new YouTube for workout routines for abs, lower abs, glute, toned arms, Legs and Meal Plans and more…

Plain headshot, grey background

Katerina is a blogger and a registered nurse. As a former NFL Cheerleader finalist, she is all too familiar with workout plans. Katerina is also certified in holistic nutrition, weight management and is passionate about travel, petite fashion, purposeful living and natural skin care.

For more Workout updates, follow the Workout plan Pinterest board full of workouts to help you get into shape and build your ideal body.