We don’t have to tell you that glute training is essential to a powerful and strong foundation—not to mention a shapely lower bod. It’s one of the largest muscle groups, and therefore should be worked from multiple angles, using both isolation and compound exercises. But that doesn’t mean you need a ton of time and equipment to get an effective booty workout. Despite the common belief that glute gains require squat racks, cables, and machines, the truth is, you can train this all-important muscle group right at home with just a yoga mat and a dumbbell.
HOW TO:
Perform each exercise for 30 seconds. For single leg exercises, complete 30 seconds per leg, and then rest for 30 seconds. Repeat for a total of three rounds.
No dumbbell? You can still complete this routine with just your bodyweight.
Weighted Lateral Leg Lift
Lie on one side holding the dumbbell against your top leg (A). Leading with your heel, raise your leg, gently adding resistance by pushing against it with the dumbbell (B). Lower back down and repeat for all reps, then switch legs.
Plank with Leg Lift
Get into plank position (A). Holding the position, raise one foot off the ground (B). Pause at the top, then lower back down and repeat. Complete all reps, rest if needed, then repeat on the other side.
Weighted Bird Dog
Place the dumbbell in your right hand and get onto your hands and knees (A). Simultaneously raise the dumbbell in front of you to shoulder height and your left leg straight out behind you (B). Lower back down with control, then repeat. Complete all reps, then repeat with the opposite arm and leg.
Pulse Squat
Stand holding both hands in front of you and place feet wider than shoulder-width apart (A). Lower into a squat and pulse three times at the bottom (B). Raise back up and repeat.
Weighted Donkey Kick
Get on your hands and knees and place the dumbbell in the crease behind your left knee (A). Raise your left foot, keeping the leg bent to 90 degrees (B). Lower back down without touching the floor, and immediately repeat. Continue for all reps, then switch sides.
Side Lunge
Stand with feet together, hands in front of your chest (A). Take a large step to one side and lower into a lunge, pushing your hips to the back (B). Return to center and repeat. Complete all reps, then switch sides.
Single-Leg Glute Bridge
Lie on your back on the floor with knees bent and extend one leg towards the ceiling (A). Raise your hips off the floor as high as you can (B). Lower back down and repeat. Complete all reps, then switch sides.
