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5 Quick Workouts To Strengthen Those Glutes!

That behind isn’t going to work itself

Blame it on the likes of Kim Kardashian, Nicki Minaj and Jennifer Lopez, but the world seems to have an obsession with women’s rear ends. And when something looks that great in a pair of jeans, booty shorts and a pencil skirt, it’s hard not to get a little jealous.

But hey, we’re real people. We don’t have trainers at our beck and call and we have real office hours to follow – and with the Manila traffic, it’s hard to get anywhere before you’re already tired. How can we possibly get that same look, right?

Well, here are some quick workouts you can do at the comfort of your home that are still incredibly effective. Seriously, expect some pain in the morning.

Squats

Yes, the almighty squat. You cannot get the butt of your dreams without this quintessential exercise. Work your way into doing 4 sets of 25 reps and you will quickly see results. Just make sure you’re doing the right form because it’s more effective and more important than actually adding weight – just use your natural bodyweight!

Single-Leg Squats

Time to take it up a notch with single-leg squats. Because this exercise puts your body in an unbalanced position, you’ll be working muscle fibers that aren’t that often tapped, which means that even the most stubborn glutes are bound to grow.

Just ease yourself into it. Hold a weight in front of you for balance or grab a wall for help.

Split Squats

When we said a squat is the essential glute exercise, we weren’t kidding. With your back foot resting on a bench or a box and your chest held high, drop your back knee to the floor. Like always, get as low as you can and repeat the steps. The closer your legs are together, the more pressure your quads will feel. And the further you place your front leg out, the more focus you put on your glutes.

Barbell Hip Thrusts

When it comes to exercising any particular muscle, you need to remember that different movements target different parts. With barbell hip thrusts, you’re activating and building the upper glutes.

Sit on the ground with your back against the wall, your feet firmly in front of you and a padded barbell on your lap. Then raise the barbell by extending your hips and pushing them upward with your glutes. Keep rising your body until it forms a straight line from your shoulders to your knees. Just keep in mind that your knees should stay stable.

Weighted Walking Lunges

With your arms at your sides and each of your hands holding a dumbbell, take a wide step forward. Lunge and alternate legs with each step and make sure to go as low as you can. Stretch your muscles as far as they can go, but make sure that your front knee never extends past your toes!

Remember, those glutes aren’t going to work themselves!

Adie Pieraz

grew up with numbers but fell in love with words by the time she reached her teenage years. She likes to surround herself with mellow music, delicious food and funny fail videos.