September 19

8 Minute Booty Workout At Home (Video)

By fitness

September 19, 2022

No squats, no lunges and no leaping on this 8 Minute Booty Workout At Home! Four butt lifting workouts to strengthen your glutes at dwelling with out weights. Add this no gear booty exercise to your weekly health routine.

This booty exercise at dwelling contains 4 of one of the best workouts you are able to do to strengthen your glutes with none gear.

We obtain messages each day about folks fighting squats and lunges hurting their knees — this decrease physique exercise incorporates nice leg day workouts with out squats and lunges.

Looking for a no lunge exercise with weights? Try this 30-Minute Leg Workout.

Today’s low impression exercise is nice for any health stage. Strengthening your glutes is nice for rebuilding your core and pelvic flooring stability, so I'd add this glute exercise to my being pregnant exercise plan, postpartum exercise plan, and record of workouts which are secure for repairing Diastasis Recti. This can also be an important choice for a newbie exercise plan.

Booty Workout | Frog Pumps Glute Exercise

Booty Workout At Home FAQs

What Are The Best Exercises For The Booty?

The gluteal muscle tissues are a gaggle of three muscle tissues which make up the buttocks: gluteus maximus, gluteus medius, and gluteus minimus. My go-to, compound power coaching workouts to construct glute power are squats, lunges and deadlifts. These strength-focused workouts interact a number of muscle teams within the decrease physique.

What Are the Best Butt Lifting Exercises Without Weights?

While compound decrease physique workouts are efficient, after I need to practice my glutes at dwelling with out weights, my favourite workouts are glute bridges, superior clamshell, desk high leg lifts and glute stamps. These butt lifting workouts with out weights are included in immediately’s booty exercise.

Can You Really Build A Booty At Home?

YES! You don’t want fancy gymnasium gear to construct a booty. I consider one of the best method to constructing your glutes at house is a mix of compound power coaching workouts and remoted glute workouts with out weight. I discussed squats, lunges and deadlifts are compound power coaching workouts. Isolated glute workouts (glute bridges, glute stamps and clamshell) require much less vary of movement. These workouts preserve fixed stress on the glute muscle tissues (particularly working the smaller, stabilizing glute muscle tissues in excessive rep counts).

No leaping, no squats, no lunges and no gear — simply you, your mat and eight minutes of booty-building hearth.

These 4 glute workouts WORK the butt. In truth, I’d say they're one of the best butt lifting workouts you are able to do at dwelling with out weights.

Use this booty exercise as a leg day burnout or leg day finisher, including it onto decrease physique exercises. Or use this as a standalone 8 minute at dwelling glute exercise for rookies.

If you’re trying to enhance glute power and construct a booty at dwelling, I recommend including these 4 butt workouts to your exercise routine 2-3 instances every week.

Workout Equipment:

No gear wanted for this bodyweight-only, butt exercise.

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Workout Instructions:

Follow together with the guided 8-Minute Booty Workout At Home on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Butt Lifting Exercises
  • Timed Intervals (45 seconds work, 15 seconds relaxation)
  • Repeat x2 Sets

A Butt Workout You Can Do In Less Than 15 Minutes (No Equipment!)

Workout Outline

  1. Table Top Leg Lifts
  2. Table Top Glute Stamps and Leg Extension
  3. Advanced Clamshell
  4. Frog Glute Bridges (Frog Pumps)

4 Best Butt Exercises You Can Do At Home Without Weights

Table Top Leg Lifts (Curtsy Leg Lifts)

Targets: Gluteus maximus (the most important glute muscle tissues), gluteus medius (facet butt muscle tissues or outer glute muscle tissues), obliques and core.

Table Top Leg Lifts to strengthen glutes

How To Do Table Top Leg Lifts With A Curtsy

  1. Start in a desk high place on all fours, torso parallel to the mat. Shoulders stacked over wrists (palms on the mat) and knees underneath hips. Core engaged.
  2. Extend your proper leg straight behind you, protecting your left knee on the mat. Tap the toe of the prolonged proper leg behind the kneeling left leg (knee of prolonged proper leg to ankle of kneeling left leg), to imitate a curtsy lunge.
  3. With the suitable toe pointed, elevate the straight proper leg up towards the ceiling at a 45-degree angle to the suitable facet of the physique.
  4. Keep hips parallel to the ground (strive to not transfer the hips when doing the train) and higher physique steady, whereas squeezing the glute of the straight proper leg.

Table Top Glute Stamps And Leg Extensions

Targets: Glutes, hamstrings and core.

Table Top Glute Stamps + Leg Extensions for glutes and hamstrings

How To Do Table Top Glute Stamps And Leg Extensions

  1. Start in a desk high place on all fours; with shoulders stacked over wrists and knees underneath hips. Core is engaged.
  2. Extend your left leg straight behind you, making a straight line from toe to hip to move.
  3. With a pointed toe, elevate the left leg up one inch and down one inch. Repeat this pulsing motion 3 times.
  4. Then, flex the left foot and draw the left heel towards the glute making a 90-degree angle with the flexed leg.
  5. From right here, with a flexed foot, elevate the heel of the foot up in the direction of the ceiling; up one inch and down one inch. Think of stamping your heel on the ceiling. Repeat this stamping motion 3 times.
  6. Then level the toe, repeating the leg extension pulses and glute stamps.
  7. Keep hips parallel to the ground (strive to not transfer the hips when doing the train).

Advanced Clamshell

Targets: Gluteus medius (which lays on the outer fringe of the buttocks and is chargeable for stabilizing your pelvis), gluteus minimus (hip extension), obliques and core.

Clamshell workouts can assist stability the muscular effort between your interior and outer thighs and your pelvic flooring. An amazing train for being pregnant and postpartum.

Advanced Clamshell Exercises for hips and glutes

How To Do Advanced Clamshell

  1. Lie on one facet, with legs stacked and knees bent at a 45-degree angle, soles of the toes to the touch.
  2. Rest on the forearm of the decrease arm, shoulder stacked over elbow.
  3. Exhale to have interaction the core and stabilize your backbone and pelvic flooring.
  4. Keeping your toes touching, use your outer glutes and hips to elevate your resting hip off the ground. Simultaneously as you elevate your hips off the bottom, open your legs, elevating your higher knee as excessive as you may with out shifting your hips or pelvis (mimicking a clamshell opening).
  5. Pause, and maintain on the high of the motion for a second. Then return to the beginning place.

Frog Glute Bridges Or Frog Pumps

Targets: Gluteus maximus (giant glute muscle tissues), gluteus medius (facet butt muscle tissues or outer glute muscle tissues), and gluteus minimus (hip extension).

What’s the distinction between a regular glute bridge and a frog glute bridge?

During a Frog Pump you're abducting and externally rotating the hips (heels collectively and knees out). As a end result, this eliminates using the hamstrings and erectors (a decrease again muscle), to isolate the glute muscle tissues.

Frog Glute Bridges or Frog Pumps for building glutes at home

How To Do Frog Pumps

  1. Lie flat in your again, bend your knees, making a 90-degree angle together with your legs, toes on the mat.
  2. Press the soles of your toes collectively and let your thighs fall open. Externally rotating the hips (heels collectively and knees out).
  3. Squeeze the glutes to elevate the hips off the mat. Think of performing a shallow hip thrust.
  4. Hold on the high of the motion for a second, tucking the pelvis underneath. Then slowly decrease your hips with management again right down to a hover place (glutes hovering off the mat) and repeat the motion.

Pin this Build a Booty Workout At Home (No Equipment)

Build a Booty Workout At Home (No Equipment)

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