This No-Equipment Glutes Workout Will Literally Lift Your Butt

Peach emojis at the ready.

This No-Equipment Glutes Workout Will Literally Lift Your Butt

There’s something seriously alluring about a shapely behind. Case in point: you clicked on this article from the enticing feature image of Steph Claire Smith. But it doesn’t take a bikini booty shot—or Beyonce’s All The Single Ladies filmclip—to prove that a curvy butt is not only sexy, but it’s also frickin’ feminine.
But twerking and perving isn’t all they’re good for. Personal trainer, Jenna Douros says there’s so much more to strong glutes than aesthetics. “A well-trained rear can increase your athletic performance and power, promote fat loss (yippee), [and] improve your posture,” she says.
So, to help you boost your overall fitness and tighten your butt at the same time, Douros has put together a 20-minute butt-blaster workout you can do anywhere, anytime.
“I’ve designed this workout to help you work up a really good sweat and whip your booty into shape, no matter where you are. All you need is 20 minutes, a couch, chair or bench, a timer and readiness to work your butt off,” she says.
“You are aiming for as many rounds as you can in 20 minutes. Set your timer and do each exercise back-to-back until you’ve done all 8 movements to complete one round. You can then give yourself a 60-second break to catch your breath (only just) before you start the next round. When you have finished, record your score. If you completed two full rounds and made it to the second exercise on the third round then your score would be 3.2. Use this score as your baseline and try and beat it on your next session. You are your biggest competition, make it count!”
Tip: remember the muscles you are working. The glutes are the largest and most powerful muscle group in the human body so make sure you are focusing on contracting those butt muscles and making each movement powerful.
Peach emojis at the ready.

20-Minute AMRAP (As Many Rounds As Possible)

Take five minutes to warm up with some dynamic movements before you begin this workout. Warming up will help prevent injury, help lubricate your joints so you can move more freely and increase oxygen and blood flow to your tissues and muscles.
Half squats, half lunges, hip thrusts, high knees, and star jumps should get you feeling warm and ready to tackle what lies ahead.
Get ready, set your timer and GO…

30 x Explosive Squat Jumps

glutes workout

  1. Start in a standing position with your feet shoulder-width apart
  2. Keeping your back flat and chest up (spine in alignment), squat down until your thighs are parallel to the floor
  3. When you reach the bottom of the squat, jump straight up in the air as high as possible, using your arms for momentum if you wish
  4. When you touch the floor again, immediately squat down and jump again
  5. Repeat for the recommended amount of repetitions.

30 x Curtsy Lunges

glutes workout

  1. Stand with your feet hip-width apart, hands on your hips
  2. Take a big step back with your left leg, crossing it behind your right
  3. Lower your left leg until your knee touches the ground and return to the starting position
  4. Repeat on opposite leg for the recommended amount of repetitions.

30 x Jump Lunges

glutes workout

  1. Begin in a lunge position
  2. Jump up and quickly swap leg positions in mid-air, whilst keeping your torso straight;
  3. Raise your hands to gain height
  4. Land in the lunge position bending your knees to absorb the impact
  5. Launch straight into the next jump switching your feet once more and landing in your original lunge position and repeat.

30 x Single Leg Hip Thrusts

single leg hip thrusts

  1. Begin by laying on the floor with your feet flat and knees bent
  2. Raise one leg off of the ground and lengthen it keeping it in line with the opposite knee. This will be your starting position
  3. From here, drive through the heel, extending your hip upward and raising your glutes off of the ground
  4. Extend as far as possible, pause for a 2-second squeeze and then return to the starting position
  5. Complete all reps on one leg before switching legs.

30 x Speed Skaters

speed skaters, glutes workout

  1. Start in a standing position
  2. Take a nice wide hop laterally off the right foot
  3. As you land on the right foot simultaneously sweep your left foot behind your right keeping it about an inch off the ground to challenge your balance.
  4. Keep alternating sides for recommended reps

30 x Squat Hold with Side Taps

glutes workout

  1. Start in a squat position
  2. Putting all your weight on one leg, extend the opposite leg out as far as you can to side and back
  3. Complete all reps on one leg before switching legs.

30 x Raised Split Lunge Hop

glutes workout

  1. Balance on one leg with your opposite foot elevated behind you on a bench or chair
  2. Drop down into the lunge then forcefully drive upwards through your heel and glutes. Try to get as high as you can.
  3. Complete all reps on one leg before switching legs.

Tip: By leaning forward slightly you will place more emphasis on your quads. Keep your core tight throughout.

30 x Lateral Step Ups with Lateral Leg Lift

  1. Start standing at the left side of a bench or chair
  2. Step your right leg onto the bench and as you stand up raise your straight left leg out to the side and squeeze at the top of the movement
  3. Step down with the left leg followed by the right and repeat.

Rest for maximum 60 seconds then STRAIGHT back into it! 
When your 20 minutes is up, catch your breath with a slow walk around, have a stretch, glass of water and write down your score for you to beat next session.

If it’s seriously sculpted glutes you’re after, create a training plan that incorporates this endurance workout along with this strength routine

All images via

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