4-Move Bodyweight Butt Workout


Many of the workouts you do probably work your butt without you realizing it. Any time you’re doing a lower-body move, or even simple exercises like planks or push-ups, chances are, you’re engaging your glutes throughout the exercise (at least, you should be).






Your butt is made up of big, powerful muscles, which means it plays a role in keeping you stable and strong throughout everything you do. But sometimes, it’s nice to give this area your undivided attention.

Here’s what the workout includes:

Single-Leg Glute Bridges — 3 sets of 12 reps each leg
Single-Leg Donkey Kicks — 2 sets of 20 reps each leg
Single-Leg Kickbacks — 2 sets of 20 reps on each leg
Single Leg Lunges — 2 sets of 8 reps on each leg

Here’s how to do the moves:

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

Single-Leg Glute Bridges — 3 sets of 12 reps on each leg
Stevenin points out that this move is great for reaching the area that connects your hamstring to your glutes, “creating that nice ‘cup’ in your butt.”
♦ Lie on your back with your knees bent and feet flat on the floor.
♦ Lift your left leg straight up above you, toes pointing at the ceiling. Your left knee should be directly over your left hip.
♦ Hold this position for 10 seconds (not pictured in the GIF above), then release.
♦ Do three sets of 12 reps. Repeat on the other side.
♦ Single-Leg Donkey Kicks — 2 sets of 20 reps on each leg

Single-Leg Donkey Kicks — 2 sets of 20 reps on each leg

Single-Leg Donkey Kicks — 2 sets of 20 reps on each leg
Besides just isolating the muscles in the working leg, your still leg is also taking on some of the work to keep you stable. This move also targets the upper part of your working leg’s hamstrings, Stevenin says, adding that “it also encourages core stability in order to protect the lower back.”
♦ Start on all fours with your knees under your hips and hands under your shoulders.
♦ Keep your left knee bent at 90 degrees, flex your right left, and lift your left knee to hip level. Engage and lift from your butt.
♦ Lower your leg and stop when your knee is about an inch off the floor.
♦ Do two sets of 20 reps, and then repeat on the other side.
♦ Single-Leg Kickbacks — 2 sets of 20 reps on each leg






Single-Leg Kickbacks — 2 sets of 20 reps on each leg

Single-Leg Kickbacks — 2 sets of 20 reps on each leg
“This move works the entire leg: hamstrings, quads, and calves. Flexing your foot and keeping your leg as straight as possible will help you work your calves,” Stevening says.
♦ Start on all fours with your knees under your hips and hands under your shoulders.
♦ Lift your left leg and flex your foot as you kick it back behind you and straighten your leg.
♦ Return to start.
♦ Do two sets of 20 reps on the left leg. Then, repeat on the right leg.

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

Single Leg Lunges — 2 sets of 8 reps on each leg
“This move is tried and true and a very effective way to work both legs at once, test your balance and flexibility, and work on stabilizing your core for a complete lower-body workout,” Stevenin says.
♦ Stand with your feet hip-width apart.
♦ Take a big step out to your right. Bend your knee and push your butt back to do a side lunge.
♦ Keep your chest lifted and core tight.
♦ Do two sets of eight reps. Repeat on the left leg.
Source : www.self.com



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