If building your glutes is one of your training goals for 2022, I’ve got news for you – no, you won’t be building your dream booty by doing a squat challenge. Although squats are great for strengthening your glutes and leg muscles, only doing squats for 30 days won’t help you achieve your glute shaping goals.
Instead, you need to focus on all the different muscles in the glutes – the gluteus medius, which is the top of the gluteus muscles and is responsible for hip movement, the gluteus minimus, which sits below the gluteus medius and also supports the hip, and the gluteus maximus. The gluteus maximus is the largest of the three gluteal muscles and is responsible for hip rotation and lateral thigh rotation. The gluteus maximus is also responsible for the shape of the buttocks, so it is often to be targeted if you have a more aesthetic goal.
Although we found some of the best glute exercises here, if you struggle with high-impact or high-intensity exercises (we’re talking jump squats and burpees), Kelsey Wells has developed the perfect low-impact glute blast. Using just your body weight, this 15-minute circuit is a great way to ignite your glutes from home or stimulate them before a longer lower-body workout. Kelsey Wells is a trainer on the sweat appwho is one of best workout apps to download now.
Kelsey Wells low impact glute workout
All you will need for this workout is an exercise mat to lie on and a phone or stopwatch to record your sets. If you’re looking for a new rug, we’ve found the best yoga mats which serve as exercise mats here.
For the workout, you’ll spend 45 seconds on each exercise and repeat the circuit for four rounds. Each of the exercises is designed to target the glutes, without impacting your joints.
Here are the four exercises you will focus on during training:
Butt bounce: Start on all fours, with your knees stacked under your hips and your arms under your shoulders. Engage your abs and glutes, extend and lift one leg behind you, pause at the top, then bring the knee back to the starting position. Don’t let your knee fall to the floor. Do 45 seconds of kickbacks on one side and alternate between sides on each circuit.
Buttock bridge and opening: To do a glute bridge with proper form, you will need to start by lying on your back on an exercise mat with your feet pressed against the floor about hip-width apart. Engage your core (remember to draw your navel into your spine) and squeeze your glutes while lifting your hips and pelvis skyward. Squeeze your glutes at the top, before slowly lowering your hips back to their starting position. He is a representative. To make bodyweight gluteal bridges more difficult, raise your arms skyward. Learn more about how to do a buttock bridge here.
Fire hydrant and kick: Starting with your hands and knees, tighten your core and squeeze your glutes as you raise one leg out to the side of your body at a 45 degree angle. Keep your knee bent at 90 degrees. At the top of the movement, extend your leg by straightening your knee, before bending it again and lowering it back to your starting position, without dropping it to the floor.
Hamstring disengagement: This one is tricky! From a glute bridge position, push your legs away from your body, keeping your hips lifted and your glutes tight. Pause before returning your legs to their starting position. Don’t let your hips drop during the entire movement.
Looking for more workout inspiration? here are the best ab workouts to try for free, one of best exercises to work the back musclesand one Jo Wicks dumbbell workout perfect for beginners.