Grow Your Booty At Home with our Super-Effective GLUTES WORKOUT!

Grow, lift and firm your booty at home with these 10 super-effective glute exercises. Activate your muscles to the max, improve muscle growth and symmetry and target the gluteus maximus, medius, and minimus from every angle!

Grow Your Booty Glutes Workout

Target the gluteus maximus, medius, and minimus from every angle to grow, lift and firm up your backside! https://spotebi.com/workout-routines/super-effective-glutes-workout/

Description: Repeat this circuit twice, resting for 15 seconds between exercises and 60 seconds between sets.

Equipment: ankle weights, dumbbells, step/box, resistance band

Warm Up: Instead of the warm up below, you can start with a yoga flow, a set of dynamic stretches or take a 20-30 minute walk.

Cool Down: To finish your workout, you can opt for this lower body cool down routine instead of the one below.

WARM UP & COOL DOWN

Super-Effective Glutes Workout Instructions

1. Band kickback: 30 seconds + 30 seconds. Place a resistance band around both ankles, position your feet hip-width apart with your right foot a few inches behind the left. Transfer your weight to the left leg and kick back with your right leg. Return to the starting position, repeat for 30 seconds and then switch leg positions.

2. Resistance band clamshell: 30 seconds + 30 seconds. Lie on your side with your knees slightly bent, one leg on top of the other and place the resistance band around both thighs. Keep your feet together and lift your top knee. Lower your knee back to the initial position, repeat for 30 seconds, and then switch sides.

3. Lateral band walk: 60 seconds. Stand up and place the resistance band right above your knees. Squat down into an athletic stance and take a step to the left. Keep taking small steps to the left and then repeat on the right side.

4. Squat band hip abduction: 60 seconds. Place the resistance band around both ankles, and squat. As you stand up, switch your weight to the left leg and raise your right leg out to the side. Return to the squat position and then repeat with the left leg.

5. Single leg bridge: 30 seconds + 30 seconds. Lie on your back with your arms by your sides, knees bent, and feet flat on the floor. Raise one leg and lift your hips as high as you can. Lower your hips, repeat for 30 seconds, and then switch legs.

From the Shop

6. Heel beats: 60 seconds. Lie on your stomach with your legs fully extended, hands under your chin, and raise your legs a few inches off the floor. Beat your heels together for 60 seconds.

7. Romanian deadlift: 60 seconds. Stand up tall with your feet shoulder-width apart and hold a dumbbell in each hand. Push your hips back and lower the dumbbells, while keeping your legs straight or only slightly bent. Return to the starting position and repeat for 60 seconds.

8. Dumbbell swing: 60 seconds. Hold a dumbbell or a kettlebell with both hands, squat and bring the dumbbell between your legs. Stand up and swing the dumbbell up to about chest height. Return to the squat position and repeat for 60 seconds.

9. Bulgarian split squat: 30 seconds + 30 seconds. Place a step or a box behind you, position your right foot on top of the step, bend your knees and lower the hips until your left thigh is parallel to the floor. Return to the starting position, repeat for 30 seconds and switch legs.

10. Step up with knee raise: 60 seconds. Place the box or step in front of you, step onto the box with your left foot and drive your right knee up. Step down with your right foot and alternate legs for 60 seconds.