Bring your routine to the next level with a 5-minute booty lift designed to shape and tighten your glutes. You can perform this routine even without a gym! It requires no fancy equipment and can be done in a small space, such as a bedroom or a living room. Kick things up a notch by using heavy books as weights. Who knew those outdated encyclopedias could help you get the best butt of your life?
What You’ll Need: Gym timer (Gymboss is a free to download app), workout mat or beach towel, medium to heavy weight (15 – 20lb)
What to Do: Cycle through these exercises, performing each for 60 seconds with no break in between. Rest for 30-90 seconds before repeating.
Beginner: 1 cycle
Intermediate: 3 cycles
Advanced: 5 cycles
Move up a level whenever you no longer feel the workout is challenging. Below are videos showing how to perform each exercise. Using proper form prevents injuries and ensures that you get the most out of your workout.
1. Donkey Kicks (right leg)
2. Donkey Kicks (left leg)
3. Fire Hydrant Kicks (right leg)
4. Fire Hydrant Kicks (left leg)
5. Weighted Glute Bridge
1. Donkey Kicks
- Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
- Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes.
- Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
- Return to start position to complete one rep. Do 20 on each side, two to three times.
- Tip: Keep your back straight and in neutral alignment, pay special attention that you don’t arch your back. Use your muscles to create a slow, controlled movement — do not swing your legs.
2. Fire Hydrant
- Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. Keep shoulders and neck relaxed, your core tight.
- Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor, keeping your hips square. Lower your leg back to starting position. That is one rep. Perform all your reps, then, switch sides and repeat.
3. Weighted Glute Bridge
- Lie on your back with the knees bent and feet on the floor. Place a single weight or dumbbell between the hip bones and hold it there with your hands during the entire movement. Make sure your shoulder blades are tucked underneath and your neck is comfortable.
- Exhale and drive through your heels as you squeeze the glutes to lift. Do not try to lift using your lower back. You should feel tension in the glutes, hamstrings and quads. To help relieve any tension in the lower back, pull the belly button in toward the spine. Stop the lift when your hips are in line with the thighs and torso. Inhale and slowly release the move, rolling the vertebrae down until the pelvis hits the floor, then immediately go for the next rep.