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This routine contains 12 floor exercises that will give squats & lunges a run for their money!
You will alternate between lying on your stomach and back. This allows you to work all your glute muscles (gluteus maxims, gluteus medusa, gluteus minimus) without cramping. Switching from your stomach to your back gives you much needed rest to engage each muscle fully during each move.
These moves will not only strengthen your glutes, making day to day activities like walking and climbing stairs easier, but they will also get you an enviable rounded behind!
It’s important to warm up prior to your workout, so watch the following video before getting started:
Warm Up
Mermaid Kicks
Single Leg Glute Bridge Variations
Hyper Extension with Criss Cross
Alternating Single Leg Hip Thruster
Back Hyper Extension
Hip Thrusters
Superman with Shoulder Press
Crab Shuffles (Kicks)
Fish Flutters
Glute Bridge with Squeeze
Hyper Extension with Heel Squeeze & Thigh Lift
Side Leg Lift
It’s also important to cool down after a workout! Watch our cool down video below:
Cool Down
If you enjoyed this routine, you might also enjoy these killer booty workouts that can also be done anywhere:
And there’s plenty more where that came from!
Never think about your workout again. We have over 1200 glute exercises and 300 training templates on gymra.com, designed to make fitness simple & fun. From short to long and featuring a wide variety of exercise styles, including HIIT, yoga, pilates, strength training, cardio, and much more. You’re sure to find what you need to reach your goals.
Sample one of our training templates here, then head to our website for more.
