While squats and deadlifts with a barbell are really popular glute-building exercises, they're not the only way to train your butt muscles. In fact, weights aren't even essential if you are looking to improve strength and definition in your glutes.
Heaps of the best glute exercises only use bodyweight as a force of resistance to place strain on the muscle. Of course, if significant muscle gain is on your fitness agenda, then you should consider buying one of the best kettlebells and learning how to use free weight exercises to build muscle.
But for this workout personal trainer, Heather Robertson (opens in new tab) will guide you through 15-minutes of bodyweight exercises specially tailored to target the glutes. There are two circuits to complete and you will use unilateral exercises to train one side of your body during each circuit.
Unilateral exercises help isolate muscle groups so you should be able to tell if you are performing the exercise right or not by whether or not you can feel it in your glutes. If not, take a moment to watch Robertson's demonstrations and correct your form before moving on.
Each round consists of 40 seconds of work per exercise followed by just 10 seconds rest. Since this bodyweight workout is mostly floor based, do your lower back a favor and place one of the best yoga mats underneath you for added support.
Watch Heather Robertson's 15-Minute Glute Workout
Although we spend a lot of time sitting down on our buttocks, the glutes do play a key large role in assisting your posture and ability to carry out everyday tasks.
There are three distinct muscles in your bottom, the gluteus maximus (the largest muscle in your body), gluteus medius and the gluteaus minimus. The stronger these muscles are the better things like your pelvic alignment and momentum while walking or running can be and strong glutes can even improve your balance.
Robertson said, "You can always add in a mini band or ankle weights for a little added resistance". One of the best resistance bands will be suitable for this as they will provide an added layer of tension for your muscles to fight against helping them to adapt and grow.
Not only do the unilateral moves used in this routine, such as kickbacks and single-leg bridges, ensure that each side of your glutes is equally worked but research published in the European Journal of Applied Physiology (opens in new tab) revealed that unilateral exercise is better than bilateral exercise for strengthening the core.
So you can kill two birds with one stone and improve your glute strength while working on your abdominal and core muscles using Robertson's workout. If you have longer to spare than 15-minutes why not learn how to train the obliques for more defined abs and include an extra core challenge to the end of your training?
Jessica is Staff Writer at Fit&Well. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition.
When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.
It only takes 20 minutes to build upper body strength and muscle with this workout
Workout This upper body circuit is quick to complete and effective for developing muscle and improving strength
By Jessica Downey • Published
Do multivitamins work? Here’s what a nutritionist has to say
Do multivitamins work or is it better to take individual supplements? We find out which option is better and whether you need to supplement your diet at all
By Alice Porter • Published