She Strengthens

Unlock the Power of Your Glutes

Your glutes are more than just a pretty face – they’re a powerhouse of strength and stability. Yet, many of us neglect to give them the attention they deserve. It’s time to change that! With these 24 bodyweight exercises, you’ll be on your way to stronger, toned glutes that will improve your overall fitness and well-being.

Why Glute Strength Matters

A strong set of glutes can help alleviate lower back pain, improve your posture, and even boost your athletic performance. Plus, a firm butt makes everyday movements like climbing stairs and standing up from a seated position a whole lot easier.

Beginner Bodyweight Exercises

1. Hip Drive: Sit on your knees with your legs together and your butt on your heels. Squeeze your glutes to lift your butt and rise to a kneeling position. Slowly lower, keeping your glutes engaged. Do 15-20 reps.
2. Bottoms-Up Lunge: Start kneeling on the floor. Bring your left foot forward so you’re kneeling on your right knee. Push into your left heel and engage your glutes to stand, bringing your right knee up. Do 15-20 reps on each side.
3. Hip Thrust: Sit on the floor with your knees bent and feet hip-width apart. Squeeze your glutes and lift your hips into a tabletop position. Hold for a count of 5. Slowly lower your hips to the floor. Do 15-20 reps.
4. Glute Bridge: Lie faceup with your knees bent and your feet shoulder-width apart. Raise your hips straight up off the floor, engaging your glutes and tightening your core. Lower down slowly, resisting on the way down. Do 15-20 reps.
5. Side Skaters: Stand with your feet together and crouch down by pushing your hips back, keeping your back flat and your abs engaged. Jump as far as you can to the right, landing lightly on the ball of your right foot. Do 15-20 reps on each side.

Intermediate and Advanced Exercises

Try these exercises to take your glute workout to the next level:

• Diagonal Squat
• Hip Thrust Single-Arm Reach
• Step-Up
• Side Lunge Shift
• Walking Lunge
• Single-Leg Hip Lift
• Hip Drive Step-Up
• Side Step-Up
• Single Leg Sit-to-Stand
• Crossover Lunge
• Bottoms-Up Lunge to Crossover Lunge
• Supported Single-Leg Squat
• Single-Leg Deadlift
• Power Skip
• Rear-Foot-Elevated Deadlift
• Rear-Foot Elevated Split Squat
• Single-Leg Squat Reach Across

Quick Fix: 5-Move Butt Workout

Short on time? Try these five exercises for a quick and effective glute workout:

1. Hip Drive
2. Glute Bridge
3. Side Skaters
4. Step-Up
5. Crossover Lunge

Remember to always warm up before starting your workout and to listen to your body and rest when needed. With consistent practice and patience, you’ll be on your way to stronger, toned glutes in no time!