When it comes to training the glutes, there are a few exercises that are most often recommended.
Squats, lunges, deadlifts, plyometrics – all those things are great for building strong, defined glutes.
But what if your knees don’t like squats and lunges? What if you don’t have access to heavy weights for some deadlifts? What if you just want to bust out a few exercises in the comfort of your living room?
Don’t worry girl – I’ve got you covered with this no-squat booty workout 😉
I feel no shame in admitting that I love training my glutes. I love how strong my lower body is (and therefore looks), and I notice a positive correlation between the amount of glute work I do and how strong I feel during my bike rides and runs.
And while I’m a huge fan of the heavy stuff, specifically heavy deadlifts, I do believe there’s a time and a place for isolation work.
The four exercises in this no-squat booty workout are movements I use both within my own programming and in my clients’. Wherever possible I like to put the primary emphasis of the training session on movements like deadlifts, squats, or lunges, and then a couple of these will make their way into the end when we do our core training.
If you’ve been wanting to get your boo-tay a little stronger, maybe even a little perkier, but your knees don’t agree with squats or lunges or you just want something new and fun to try, you’ll love this mini workout.
And if you’re a runner, I would strongly recommend adding a couple of these movements into your regular routine, especially the single leg glute bridges. They’re a great way to get the glutes activated (especially after a day of sitting) before you head out for a run. I like to do 2 sets of 15 on each leg before I head out for a run.
You can do this workout on its own or at the end of a longer workout. All you need is a spot on the floor! Super cute yoga mat is totally optional 😉
Bang out four sets of 15 reps on each side (ES) and you are good to go!
Watch the no-squat booty workout movements here:
A few important things to note about your movements:
Donkey Kicks: When doing Donkey Kicks, try not to arch the lower back to kick the leg up higher. Push the foot up until you feel a little bit of tension in your glute, then bring it back down.
Booty Pulses: Same deal as Donkey Kicks – no back arching! When you arch your lower back to bring the leg higher, you’re not actually getting any extra work from the glute. #SaveYourEnergy
Crossover Kicks: There are two ways you can do this – you can either brace your abs to keep your hips as stable as possible while you’re crossing the leg, or you can get a little bit of a side bend in as you kick your leg from side to side for some oblique action. I prefer the first, and if you’re a runner that’s what I’d recommend for you.
Single Leg Glute Bridge: Keep your weight in your heel and pull your bellybutton back to your spine as you lift and lower the hips. Don’t lift with your lower back – if the hips don’t go very high, that’s okay! If you feel discomfort in your lower back, do a quick core check to see if it’s still engaged. If this is too challenging, you can modify to a standard Glute Bridge with both feet on the floor.
You may notice that you feel one glute more than the other in some exercises, or that you don’t feel the glutes at all and your hamstrings are doing all the work! While that’s not the goal, it’s pretty normal. It’s a sign you should add these into your routine more frequently!
And please remember that while I’m a personal trainer, I don’t know you and your fabulously unique body! If you have special concerns or considerations, please feel free to book a complimentary call with me to see what would work best for your individual goals.
What are some of your favourite ways to strengthen and lift that booty of yours?