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Think you need a gym membership or a lot of fancy equipment to tone a bodacious booty? Think again!! You can actually sculpt out the best glutes of your life at home using 4 simple moves. 15-minute at-home booty builder – getcha some today!
Now the key to this workout isn’t about resistance and weights. We’re going to be doing these 4 moves for one minute each, but the key is we’re not going to give our muscles a chance to rest. We’re going to be coming at your glutes fast and furious – but you totally got this one! You may want to grab a pillow or some kind of larger pad for under your knee as a lot of these moves will be in the quadruped or “tabletop” position. Grab your timer and let’s go to work…
The Workout
Bridges
Really trying to focus on contracting the glutes by “pinching” them together at the top of the movement.
60 seconds
Straight-Leg Butt Lifts
Keep your knee locked out as you lower your toe JUST ABOVE the ground (never touching the ground) and then up as high as possible
30 seconds right leg, 30 seconds left leg
Quadruped Hamstring Curls
Tabletop position with the right leg extended straight behind you. Try to keep your knee stationary as you bend your knee as much as possible (kicking your backside, so to speak) and the straighten it all the way out. The higher you hold your leg, the tighter your butt will be (well – the harder your glutes will work, anyway!)
30 seconds right leg, 30 seconds left leg
Donkey Kicks
30 seconds right leg, 30 seconds left leg
Rest
60 seconds
Repeat the whole thing three times through for a killer at-home booty builder!
