Looking to sculpt that booty? We got you, sis.
With minimal equipment, these glute exercises can easily be performed at home or in the gym!
Try these peach-poppin' exercises on your next lower body day and get ready to feel the burn, babe 🔥
- Stand with your feet shoulder width apart with your hands out in front of you or at your sides for stability.
- Bend at the hips first, then knees, as if you were going to sit in a chair.
- Go as low as you can without placing any pressure on your joints, but instead focus on your muscle contractions.
- Come up slightly and squat back down to the bottom position before straightening your legs back up to return to a standing position. This is one repetition.
Add weights. This can be in the form of dumbbells held either at your sides or one dumbbell places on your chest horizontally.
Try a pause squat instead. Instead of pulsing when you get to the bottom of the squat, try pausing and holding the squat position for 2 seconds.
Single Leg Glute Bridge
- Start by lying on your back with your arms by your side and palms flat on the floor. Keep your knees bent.
- Straighten your right leg.
- Push through your left heel to raise your hips and form a straight line with your hips, knees and shoulders.
- Keep your core drawn in to avoid overextending your back during the exercise.
- Pause for one second, squeezing your bottom together and lower slowly back to the floor. Perform the number of repetitions before alternating to the other leg.
Add THE BOD Booty Band for resistance OR perform the exercise with a weight plate or barbell across your hips and above the pelvis.
Master a Glute Bridge first.
Dumbbell Romanian Deadlift
Equipment: Dumbbells x 2
- Begin with dumbbells in front of your body with a slight bend in your knees. Ensure you maintain an upright and tall posture by positioning your shoulder blades backwards and downwards. Engage your glutes to stabliise your hips
- Hinge at your hips, allowing your wait to travel behind your heels and your upper body to travel over your toes. Slowly lower the weight until you feel a stretch through your hamstrings. Ensure you sit back on your hips.
- Raise the dumbbells vertically upwards by pulling them to your hips. Ensure you maintain tightness through your torso and lock your hips at the top of the movement. This is one repetition.
Increase the weight of the dumbbells or number of repetitions.
Decrease the weight of the dumbbells or number of repetitions.
Seated Banded Abduction
Equipment: Bench + Resistance Band
- Start in a seated position on a bench with knees bent and feet shoulder width apart.
- Place the resistance band around your legs, positioning it just above the knees.
- Using the glutes, push your knees outwards against the band.
- Hold for a moment in the abducted position before returning to the start position. This is one repetition.
Use a heavier resistance band and hold the abducted position for longer.
Use a lighter resistance band.
Dumbbell Hip Thrust
Equipment: Bench + Dumbbell
- Position the dumbbell across your hips above your pelvis comfortably. You can use a cushion or towel to make this more comfortable, especially as you increase the weight being lifted.
- Rest your upper back and shoulders on a bench.
- Position your feet so that your heels are close to your buttocks.
- Drive your hips upwards by pressing your feet firmly to the floor and squeezing your buttocks at the top of the exercise.
- Gradually lower the dumbbell back to the starting position, ensuring that you maintain tension through your glute muscles.
Increase the dumbbell weight being used or try using a barbell.
Use a lighter weight or no weight at all.
Ready to turn all these exercises into a flamin’ hot booty workout?
Remember to warm up and activate your glutes first. Not sure how? Check out our How To Activate Your Glutes guide here.
30 secs rest in between each exercise
Pulse Squat x 15
Single Leg Glute Bridge x 15 (per leg)
Dumbbell Romanian Deadlift x 15
Seated Banded Abduction x 15
Dumbbell Hip Thrust x 15
Let’s grow that peach! 🍑
Don’t forget to tag us on Instagram in your BOD workouts @thebod_