We don’t always have the time or equipment to do a complicated workout, which is why we love having equipment-free workouts like this quick butt workout stored in our back pocket.
In the video below, Bridget O’Carroll, founder of Studio Qila, the first Indigenous-owned digital fitness studio, leads us through a five-minute butt workout without equipment. It’s a blend of bilateral (both sides) and unilateral (one side at a time) moves designed to strengthen glutes and help us get a perkier posterior.
1. Glute Bridge
How to: Lie down on your mat. Plant your feet hip-width apart, squeeze your butt and lift your hips, then slowly lower until your hips are hovering over the top of your mat, and repeat.
2. Butterfly Bridge
How to: Maintain the same form as your glute bridge, but place your feet together and butterfly out your knees. Lift your hips up and down, squeezing your glutes.
3. Fire Hydrant Circles
How to: Find a table-top position, then lift your right knee up to the top of a fire hydrant position, circle forward, then switch directions.
4. Fire Hydrant Sweep
How to: Find a table-top position, left elbow drops to the mat. Lift your right knee up to the top of a fire hydrant position, and sweep your knee to your shoulder, then back behind you. Knee stays at a 90-degree angle throughout the movement.
5. Outer Glute Lift
How to: Maintain your table-top position with one elbow down. Extend your right leg behind you at a diagonal and lift up and down, never letting your foot touch the ground.
6. Outer Thigh Lift
How to: Left hand plants on your mat, right hand on hip, hips stack on top of each other. Right leg extends straight out. Lift and lower your extended leg; leg hovers between reps.
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