No squats, no lunges and no jumping in this 8 Minute Booty Workout At Home! Four butt lifting exercises to strengthen your glutes at home without weights. Add this no equipment booty workout to your weekly fitness routine.
This booty workout at home includes four of the best exercises you can do to strengthen your glutes without any equipment.
We receive messages daily about people struggling with squats and lunges hurting their knees — this lower body workout contains great leg day exercises without squats and lunges.
Looking for a no lunge workout with weights? Try this 30-Minute Leg Workout.
Today’s low impact workout is great for any fitness level. Strengthening your glutes is great for rebuilding your core and pelvic floor stability, so I would add this glute workout to my pregnancy workout plan, postpartum workout plan, and list of exercises that are safe for repairing Diastasis Recti. This is also a great option for a beginner workout plan.
The gluteal muscles are a group of three muscles which make up the buttocks: gluteus maximus, gluteus medius, and gluteus minimus. My go-to, compound strength training exercises to build glute strength are squats, lunges and deadlifts. These strength-focused exercises engage multiple muscle groups in the lower body.
While compound lower body exercises are effective, when I want to train my glutes at home without weights, my favorite exercises are glute bridges, advanced clamshell, table top leg lifts and glute stamps. These butt lifting exercises without weights are included in today’s booty workout.
YES! You don’t need fancy gym equipment to build a booty. I believe the best approach to building your glutes at home is a combination of compound strength training exercises and isolated glute exercises without weight. I mentioned squats, lunges and deadlifts are compound strength training exercises. Isolated glute exercises (glute bridges, glute stamps and clamshell) require less range of motion. These exercises keep constant tension on the glute muscles (specifically working the smaller, stabilizing glute muscles in high rep counts).
No jumping, no squats, no lunges and no equipment — just you, your mat and 8 minutes of booty-building fire.
These four glute exercises WORK the butt. In fact, I’d say they are the best butt lifting exercises you can do at home without weights.
Use this booty workout as a leg day burnout or leg day finisher, adding it onto lower body workouts. Or use this as a standalone 8 minute at home glute workout for beginners.
If you’re looking to increase glute strength and build a booty at home, I suggest adding these four butt exercises to your workout routine 2-3 times a week.
No equipment needed for this bodyweight-only, butt workout.
Follow along with the guided 8-Minute Booty Workout At Home on YouTube, led by certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
Booty Workout
Targets: Gluteus maximus (the largest glute muscles), gluteus medius (side butt muscles or outer glute muscles), obliques and core.
Targets: Glutes, hamstrings and core.
Targets: Gluteus medius (which lays on the outer edge of the buttocks and is responsible for stabilizing your pelvis), gluteus minimus (hip extension), obliques and core.
Clamshell exercises can help balance the muscular effort between your inner and outer thighs and your pelvic floor. A great exercise for pregnancy and postpartum.
Targets: Gluteus maximus (large glute muscles), gluteus medius (side butt muscles or outer glute muscles), and gluteus minimus (hip extension).
What’s the difference between a standard glute bridge and a frog glute bridge?
During a Frog Pump you are abducting and externally rotating the hips (heels together and knees out). As a result, this eliminates the use of the hamstrings and erectors (a lower back muscle), to isolate the glute muscles.
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My first work out post natal after my second cesarean. I was on a modified bed rest for my entire pregnancy. I modified but through the work out but I love that I could feel the muscles working. I need something short with 5 kids 6yrs and younger! So excited to find your page!
Way to go Jazmine! I hope you are proud of yourself mama! Nice work and this is a PERFECT one to come back to! Keep up the good work! -Lindsey