Today’s workout is longer than usual but it’s one of the most rewarding you’ll ever do. It will build and strengthen your glutes (butt muscles) and leg muscles.
We all need strong glutes since we use them in every movement. We use them while climbing stairs while lifting things, and even when throwing a punch.
The workout first focuses on glute exercises then advances to leg exercises that also target the glutes.
Some men assume that butt exercises are only ideal for women. That’s a huge misconception. Men need to strengthen their glutes too.
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Therefore, take advantage of the butt and leg workout whether you’re a man or a woman.
As usual, you’ll find instructions on how to perform each exercise below the video.
Butt and Leg Workout without Weights
Here’s a breakdown of the routine:
3 Rounds
Marching Glute Bridges – 30 Seconds
Frogger Bridges – 30 Seconds
Rest 20 Seconds
Kneeling Rear Leg Raises – 40 Seconds (20 Secs Each Leg)
Table Top Bridges – 30 Seconds
Rest 20 Seconds
Static Lunges – 40 Seconds 20 Secs Each Leg)
Standing Rear Leg Kicks – 30 Seconds
Rest 20 Seconds
Squats with Back Kick – 30 Seconds
Standing Side Leg Raises – 20 Seconds
Marching glute bridges
This exercise is great for activating all your glute muscles – gluteus maximus, gluteus medius, and gluteus minimus.
When doing marching glute bridges, make sure your ankles are directly below your knees. Also, do the exercise slowly for maximum glute activation.
Frogger bridges
Instead of doing the regular glute bridges, try this variation. It’s great for activating your glutes and stretching your inner thigh muscles.
Remember to pause at the top for two seconds and squeeze your glutes. Try to raise your hips as high as possible in each rep.
Kneeling rear leg lifts
This exercise targets your glutes and lower back muscles. You can wear ankle weights to make it more rewarding.
Raise your foot as high as possible in each rep and squeeze your glute muscles. Slowly lower it and repeat.
Tabletop bridges
Tabletop bridges activate your glutes, lower back, and arms. It will also stretch your biceps, which are tight for most people because of keeping the elbows bent all the time.
Raise your hips as high as possible in each rep and squeeze your glutes at the top.
Static Lunges
While many consider lunges a good butt exercise, they don’t activate your glutes as much as the above exercises.
This exercise mainly targets your quads and hamstrings. It also activates the calf muscles.
Maintain a full range of motion in each rep. Rise until your feet are straight and then lower yourself until the rear knee almost touches the floor.
Standing rear leg kicks
Other than activating your glutes, this exercise improves balance. Feel free to hold on to the wall for support if you lack balance. But eventually, you should start doing it without support.
Remember to keep your butt muscle tight throughout.
Squat with kick back
Squats are great for activating leg and butt muscles. Adding the kick back will offer greater butt muscles activation.
Keep the leg tight and straight while kicking back.
Standing side leg raises
This exercise activates the gluteus minimus, which is not usually activated by squats or lunges. Lift your leg as high as possible and then slowly lower it.
Feel free to wear ankle weights for great glute activation.
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