5 of the Best Butt Exercises You Can Do Without a Gym

Your butt muscles, collectively known as your glutes, are one of the largest muscle groups in your body. Strong glutes help with all types of movement, including walking, lifting, and of course running.

Squats, lunges, and deadlifts are great moves to train your backside, but they’re not the only butt exercises out there. Mixing up your routine will help you avoid boredom and work this important muscle group in different ways.

We chatted with four top trainers about their go-to butt exercises. As a bonus, none requires a machine: You can do most of them with your body weight or a resistance band. Get ready to make your booty burn.

Band Side Step

Model takes side steps with band around ankles.

Bec Donlan, who modeled these exercises, loves to push the limit with a resistance band. “It really targets your medial glute (the centermost butt muscle) and should set that bad boy on fire,” Donlan, a trainer at Project by Equinox, tells SELF.

Loop a resistance band around your ankles as pictured. Stand with feet together, upper body bent slightly forward at the hips. Step out to the left, then back to the right. Try to drag your toe on the floor as you move from side to side. Do 20 steps in each direction for 1 set. Do 3 sets. To make it harder, hold dumbbell close to your chest.

Curtsy Lunge

Trainer lowers into curtsy squats, alternating sides, with band above knees.

“This one really catches up to you,” Donlan tells SELF. “It’s a great bang-for-your-buck exercise, as it uses all parts of your glutes, abductors (outer hip muscles), and core as your body goes through the movement.” If using the band is too hard, start without it.

Loop the band above your knees and stand tall. Step your right foot diagonally behind you, lowering your right knee until it almost touches the ground. Return to start and repeat on the opposite side for 1 rep. Do 3 sets of 15 reps.

Butt Kick-Back With Band

Trainer doing butt kick backs.

This move hits your glutes and hamstrings (back of thighs).
Sit on the floor and place the band around your toes as shown. Then flip onto your hands and knees with hands under shoulders and knees underneath hips, back flat and head down. Extend your right leg all the way back, kicking it into the air for 1 rep. Do 15 reps, switch sides, and repeat. Do 3 sets.

Trainer demonstrates glute bridges
Coach Bethany Flora from Row House recommends bridges as one of the most efficient ways to target your glutes. “You’ll work your glutes, hamstrings, back, and abdominals with this move. Bridges also improve balance,” Flora tells SELF.
Lie faceup with your feet flat about 12 inches from your butt, arms resting on the floor at your sides. Squeeze your butt and lift your lower back and butt off the ground so your knees, hips, and chest form a straight line. Lower for 1 rep. Do 3 sets of 15 reps.

Leg Lift

Gif of trainer doing leg lifts

Los Angeles–based trainer Lacey Stone recommends this one to target your glutesand the muscles on the outside of your hips. “You can do it anywhere and can feel it immediately working in all the right places,” Stone tells SELF.

Lie down on one side, legs straight and stacked, top hand on the floor in front of you as shown. Prop up your head on the other hand. Slowly lift your top leg as high as you can while keeping your bottom leg on the floor. Return to start for 1 rep. Do 3 sets of 20 reps per leg. Need more of a challenge? Put a band above your knees or at the middle of your calves.
Source : www.self.com

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