Get ready to feel the burn in your gluteal muscles that you won’t regret later! And if you want to burn some calories, try lifting body weights and a little cardio will do the thing. The following six exercises can be done without any equipment, meaning you can do them at home somewhere in nature. For better results, repeat the whole circuit a few times.
Note to runners: these exercises will help you get stronger gluteal muscles, legs, and can prevent injuries.
- Start by standing with your feet shoulder-width apart. Your feet need to be slightly turned out, and then squat. Put your arms in a “goal post” position
- Jump up explosively and bring your feet together. Then, clap your hands above your head and engage your core.
- Land smoothly, and lower your body to the starting position. You completed one rep.
Keep jumping for 30 seconds.
- Stand with your weight on your right foot and keep your hands together in front to balance
- Bend your right knee and extend your left leg behind you
- Move your left knee toward your chest and bring your hands on the knee.
Perform this move for 30 minutes on both sides.
Single-Leg Touch and Hop
- Start by standing with your weight on your right foot and keep your back long. Bend your right knee. Bend your right knee and try touching the floor with your left fingers.
- Swing your left leg and right arm forward to return to the starting position. Then, hop once so the torso is upright.
- Land smoothly, lower your torso gently, and bend your knee like in the starting position- to touch the floor.
On both sides, repeat the moves for 30 seconds.
- First, stand with your feet hip-width. Then, open your elbows wide and put your hands on your hips.
- Tighten your abs and keep your back neutral. Press your butt and bring your upper body like it is almost parallel to the floor.
- Your knees need to be bent slightly as you rest forward.
- Return to the starting position to complete one rep.
Exercise for 30 seconds.
- Lay down on your hands and knees
- Keep your left knee at a 90-degree angle. Then slowly raise your left leg to the left side where it should be parallel to the floor. Do not lift your left hip so it stays squared toward the floor with the right hip.
- Slowly lower your leg back to the ground.
After 30 seconds, switch sides to complete the exercise, and perform for another 30 seconds.
- Lay on your back with your hands placed on the floor for stability. Bend your right leg and lift the left leg off the floor.
- Keep your body in a bridge position. Press your heel and lift your pelvis.
- Gently lower your body to the floor.
Repeat for 30 seconds on each side.