Killer Bodyweight Moves For Your Butt

Strengthening the muscles in the butt does not just make them look good in shorts. It can also help relieve lower back pain, assist with good posture, and make everyday movements easier. Brynn Putnam, certified trainer and founder of Refine Method, designed a circuit of bodyweight movements to strengthen the major muscle groups in the butt (the gluteus medius, maximus and minimus) that can be done at home without any equipment in twenty minutes.

Hip Drive

While sitting on the knees and the legs together, position the butt on the heels and sit up straight. Make sure the back is not slumped over and keep the eyes and head looking forward. Squeeze the gluteus muscles and bring the pelvis forward in a controlled motion. Bring the hips and butt back down to a kneeling position and repeat. This is a great beginner workout to help warm the body up for more challenging movements.

Bottoms-Up Lunge

To perform this move, get in the same position as in the “Hip Drive.” Start by sitting on the knees with the legs together and the butt placed on the heels. Squeeze the gluteus muscles and bring the pelvis off the floor. Bring the left foot up into a kneeling position on the right knee. Push the left heel into the ground and engage the gluteus muscles again to bring the right knee up. Stand up by engaging the hamstrings then bring the leg down and return to a starting position.

Hip Thrust

To perform a hip thrust, start by getting into a “crab walking” position with the hands on the ground directly under the shoulders and feet on the ground shoulder width apart. Point the fingers away from the body. Squeeze the gluteus muscles and bring the hips to a table-top position. Hold for five seconds and slowly lower the hips back down to the ground. Focus on keeping the neck and shoulders long and relaxed while lifting the hips.

Glute Bridge

To perform a glute bridge, lie on the ground with the knees bent and feet on the ground, shoulder-width apart. Relax the arms by the side of the body with palms facing down. Raise the hips straight up off the ground without moving any other part of the body. Squeeze the gluteus muscles to embrace a bridge position and hold for several seconds before slowly lowering the hips down to the ground. Focus on breathing out as the hips rise.

Side Skaters

Side skaters are a great exercise for the legs, hips, and butt. Start by standing with the feet together. Crouch down at the knees and push the hips back, so the butt is sticking out. Keep the back flat and adnominal muscles engaged. Push off with one leg and jump as far as possible to the other side, landing on the ball of the foot. Immediately jump back to the other leg while keeping the lower body muscles tight for balance.

Marching Hip Lift

To perform a marching hip lift, start by getting in the position for a glute bridge. Lie down with the knees bent and feet on the ground. Lift the hips and pelvis off the floor while squeezing the gluteus muscles and hold a bridge position. Lift one leg into the air a few inches off the ground while in the bridge position. Do not let the hips twist or lower to the ground. Slowly bring the leg down and switch legs to perform a “march.”

Chair Jump Squat

This move will require a chair or bench to sit in. To perform a chair jump squat, sit in the chair with feet hip-width apart and the back straight. Use the legs to jump straight up while keeping the back straight and make sure both feet come off the ground. Land lightly on the toes and gently roll back onto the balls of the feet. Squat to sit back down. Repeat several times.

Diagonal Squat

Diagonal squats are designed to strengthen the gluteus muscles, hips flexors, and legs. To begin, stand with the feet a little wider than hip-width apart and arms at the side of the body. Use the right foot to step to the right side on a diagonal line while pushing the hips back and bending the right knee. Keep the left leg straight, chest up and abdominal muscles tight. Return the leg to the starting position and repeat on the other side.

Single-Arm Reach Hip Thrust

Start by sitting down with the knees bend and feet shoulder width apart. Hands should be placed on the ground under the shoulders with the fingers pointing outward. Keep the feet on the floor and squeeze the glutes to lift the hips to a tabletop position. While holding the position, reach the right arm up to the sky on a diagonal line across the body. Keep the hips straight with no twisting. Lower the hips and arm at the same time and switch to the other side.

Step-Up

This move will require a chair, step, or bench. Place one foot on the bench and step up while engaging the lower body muscles to keep steady. Be sure to lift the body up off the ground instead of pushing off with the other foot. Slowly lower the leg down to the ground while maintaining control of the body and repeat on the other side. To increase the difficulty, reach the leg as high as possible when stepping up.

Side Lunge Shift

To perform a side lunge shift, start by standing up straight with the legs shoulder width apart. Step the right foot to the side and push the hips back while bending the right knee into a lunge. Remain in a side lunge position while shifting the weight to the left leg so that the left knee is bent and the right is straight. Push the left heel into the ground and return to a standing position. Repeat in the other direction.

Walking Lunge

Start in a standing position with feet shoulder-width apart and hands on hips for support. Step forward with one leg and bend the knee until it almost touches the floor. Squeeze the gluteus muscles, hamstrings and core to stabilize the body. Lift the opposite leg up and return to a standing position. Repeat with the other side to perform a continuous, walking motion. To make this exercise harder, hold the lunge position for several seconds before bringing the body into a standing position again.

Single-Leg Hip Lift

Lay face up on the ground with the knees bent, arms to the side, and feet shoulder width apart. Bring one knee up to the chest and hug it using both arms. At the same time, push up with the opposite leg while tightening the core and gluteus muscles to lift the hips off the floor into a bridge. Hold for several seconds. Be sure to keep the hips straight and do not twist. Lower the hips down and switch legs.

Hip Drive Step Up

This move requires a chair, step or bench. Start by performing a hip drive by stepping on the chair and lifting one leg in the air. Bring the leg back down, step back, and use the same leg to lower the body into a seated position in which the knees are tucked in a kneeling position. From a kneeling position, step up using the other leg, take a step forward and perform a step drive using the chair. Repeat the same kneeling motion.

Side Step Up

This exercise will require a folding chair or bench. Start by standing with the right side of the body facing the chair. Place the right foot on the chair and tighten the leg and gluteus muscles to lift off the ground. Straighten the right leg and slowly lower the body down. Do not push up using the opposite leg. Keep the left leg straight and hips aligned. Place both hands on the hips for support if needed.

Single-Leg Sit-To-Stand

Start by sitting on the edge of the seat with the back straight. Extend one leg straight out in front of the body with the other foot on the foot. Use the foot on the floor to push the body up out of the chair while keeping the opposite leg straight out. Keep the leg in the air as straight as possible to engage the muscles on the opposite leg. Push the hips back to sit down and repeat with the other leg.

Crossover Lunge

Start in a standing position with the feet shoulder width apart. Step backward on a diagonal line with the left foot so that it bends and lunges behind the opposite leg. While the leg is in a crossed position, perform a lunge by bending down and bringing the arms up to the chest. Carefully rise and push off with the left leg to return to a standing position with both feet on the floor. Repeat on the other side.

Bottoms-Up Lunge To Crossover Lunge

This move incorporates two types of lunges to strengthen the glutes. Kneel on one knee with the other foot forward. Push down on the leg that is extended and stand up while squeezing the glutes to push up. Step forward on a diagonal line across the body and bend the knee to lower into a crossover lunge. Return to standing by pushing the diagonal leg off the ground and back into position. Step back and revert to a kneeling position.

Single-Leg Squat

To perform this exercise easier, stand near a wall or chair that can be held for support. Grip the chair with one hand and lift the hand on the same side several inches off the ground. Engage the glutes on the other side of the body to send the hips back and lower the leg into a squat position. Keep holding the chair if needed and use the gluteus muscles to stand up straight. Be sure not to slump over while squatting.

Rear Foot Elevated Deadlift

This advanced exercise can be done with a chair to stabilize the leg in the air. Stand on one leg and slightly bend it. Take the other leg and hold it behind the body, resting the tip of the toe on the chair. Keep the back flat as the hips lean forward to perform a deadlift position. Keep the arms below the body for support and return to a standing position while one leg remains behind the body. Repeat on the other side with the opposite leg back.

Power Skip

A power skip is similar to a lunge with a bit more pep. From a lunging position, bring the right foot up in a bent position and keep the left foot behind the body on the floor. Bring the left foot forward and jump up on the opposite leg while raising the left leg high into the air. Land gently on the right foot and lower the left leg down in a controlled motion to return to a starting position. Repeat on the other side.

Single-Leg Deadlift

This single-leg deadlift is similar to a rear foot elevated deadlift without the chair for support. Start by using the chair a few times for support. Once it feels comfortable, remove the chair and rely on the body to balance itself, which stabilizes the core and works the glutes harder. Keep one leg straight and centered on the floor while lifting the other leg behind the body and perform a deadlift by lowering the upper body to the ground. Keep the back flat and return to an upright position.

Rear-Foot-Elevated Split-Squat

This exercise will require a chair or step to rest the foot on. Stand with the bench or chair close enough so that one leg can rest on it from behind. Do not lock or stretch the leg and make sure it is resting comfortably. With one leg elevated and resting on the chair, perform a squat with the other leg using the gluteus muscles to stabilize the body. Return to a standing position and change legs to work the other side.

Single Leg Squat Reach Across

Start in a standing position with arms at the side. Send the hips and butt back while bending the left knee and lowering the body into a squat. While in a squatted position, reach the right arm across the body and touch the outside of the left foot. Keep the eyes up and back flat. Do not look down at the floor. Return to a standing position and repeat on the other side with the opposite leg.