4-Move Bodyweight Butt Workout

It's short, sweet, and super effective.

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.

Working some glute-specific exercises into your routine is important for more than just building up the muscles. "Your glutes are one of the largest muscle groups in your body, and they control most of your lower-body movements. Since they are connected to your core, quads, hamstrings, and IT (iliotibial) band, having strong glutes may help reduce the risk of being injured when you do lower body exercises or run," Alycia Stevenin, an instructor at Barry’s Bootcamp in New York City, tells SELF.

If you're hoping to change the shape or look of your booty, it's important to remember that whenever your goal is to make a change to your body composition, you also need to change your eating habits. Even then, other factors, like your hormones and genetics, can make it harder for some people to see results than others. Make sure you have realistic expectations going into it, and know that simply strengthening your body is incredible for you in so many ways.

Stevenin put together this workout below so that you can fit in glute work no matter where you are. Plus, she says, there are benefits to using your own bodyweight for butt exercises in addition to convenience. "When you take the equipment out of the equation it helps you to transition more quickly from one move to another. This helps keep your heart rate at an elevated level for that extra calorie burn," she says.

This workout is easy to tack onto another strength or cardio workout—or, you can do it on its own if you just want to focus on your glutes. Over time, "these exercises increase muscular strength by slowly increasing your body's ability to resist force," Stevenin says. Once you've mastered these moves, she suggests adding weight or resistance bands to keep your body feeling challenged.

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:

1

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.

2

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.

3

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.

4
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.



from:self