Just as you have staples in your wardrobe — that flattering pair of jeans, the red bikini that fits just right or your comfiest V-neck sweater — your glutes routine likely has a few tried-and-true moves that you fall back on week in and week out. As effective as your favorite standbys may be, the truth is that if you want to push your butt to perkier heights, you may need to ditch tradition and embrace change – and that’s exactly what this do-anywhere body-weight routine promises.
Before you scoff at the idea of training your glutes equipment-free, be warned that this workout is more advanced than it seems. Think about it: Most butt-boosting dumbbell and machine exercises have you repeatedly moving within a single range of motion. These five exercises take your favorite moves to the next level by including a balance element, forcing your booty to call on additional stabilizing muscles that may not be hit during your regular weight-room routine. The bottom line (pardon the pun): More noticeable results in a minimal time frame.
More: Stretch Your Glutes
Ready for a challenge? Check out the workout and clear a space in your living room or head outside to enjoy the increasingly warm weather. Do this workout two to three times per week on nonconsecutive days and mark it on your calendar: In three short weeks you’ll notice a difference in your most valuable assets.
Walking Lunge with Kickback
Target Muscles: gluteus maximus, quadriceps, gastrocnemius
Set Up: Stand with your feet hip-width apart, placing your hands on your hips or, for more of a challenge, behind your head.
Action: Step your left foot forward and bend both knees to sink into a lunge. As you rise, tighten your glutes and extend your right leg behind you, keeping your knee straight but unlocked. Step your right foot forward to lunge and continue alternating, moving your way across your workout space.
Leg Lift Plié
Target Muscles: gluteus maximus, gluteus medius, quadriceps, leg abductors
Set Up: Stand with your feet wider than shoulder-width apart, turning your toes out at 45-degree angles. Place your hands on your hips for support.
Action: Keeping your back straight, bend your knees to lower your body; stop when your thighs are almost parallel to the ground. Press through your heels to stand, but as you rise, lift your left leg out to the side. Return your foot to the ground and repeat, this time lifting your right leg. Continue alternating legs.
Reverse Lunge with Front Kick
Target Muscles: gluteus maximus, quadriceps, soleus
Set Up: Stand with your feet hip-width apart, shoulder blades retracted. Lift your fists in front of your body.
Action: Step your right leg behind you and bend both knees to lower into a lunge. Press through your left heel to return to standing, but instead of planting your right foot, kick forward, punching with your left arm at the same time. Step back and repeat. When your set is done, complete on your left leg.
Single-Leg Squat with Front Tap
Target Muscles: gluteus maximus, quadriceps
Set Up: Stand with your feet shoulder-width apart. Lift your left foot from the ground to balance on your right.
Action: Bend your right knee to drop your body toward the ground, keeping your torso upright and your back straight. When you feel your hamstrings and glutes engage, extend your left leg to tap the ground in front of you. Return to the starting position and repeat, switching legs when your set is complete.
Birddog with Crunch
Target Muscles: gluteus maximus, erector spinae, anterior deltoids, rectus abdominis
Set Up: Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Keep your eyes on the ground in front of you.
Action: Extend your right leg behind your body and your left arm in front. Hold for one count, then bring your elbow and knee to meet under your torso as shown. Extend once again and repeat, switching sides once your set is through.