This at-home workout from Katie Austin strengthens your butt and legs in just 10 minutes. You’ll feel the burn quickly while working your lower body from every angle.
Forget about those long (often boring) circuit workouts: When you focus on one major muscle group at a time, you can seriously feel the fire in fewer than 10 minutes. Yep, that’s all it takes.
That’s exactly what you’ll do with these bodyweight butt exercises from trainer Katie Austin (yep, she’s Denise Austin’s daughter!). Her at-home workout features a mix of moves that work your butt and your legs from all different angles, so you’ll effectively and efficiently target not just the larger muscles but the smaller muscles within those groups as well. Think: not just your glute maxi but your glute med and piriformis too.
This challenges the muscles in new ways, says Austin, as does the blend of full-range-of-motion exercise and smaller, pulsing movements.
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Don’t forget: The benefits of a strong butt go beyond the look of a fit, round booty. Austin says strong glutes can protect your back, as they help you maintain proper body alignment, allowing you to move about your everyday life with ease. From running to sitting and standing, you’ll see the difference in strength when you prioritize strengthening your posterior chain.
So, follow these exercises from Austin to make that all happen. All you need is 10 minutes and space the size of a yoga mat.
How it works: Follow the exercise below for the designated number of reps. Do this routine three times a week to see the best results, says Austin.
What you’ll need: Just your body!
10-Minute Bodyweight Butt Workout
Warm-Up: Do 20-seconds of jumping jacks, making sure to take full breaths as you move. Then, in a plié squat position, place your hands on your thighs and take deep inhales and exhales as you twist to each side, dropping the opposite shoulder of the direction you’re turning.
A. With your feet wider than hip-width apart, feet turned slightly outward, lower down into a squat, so thighs are about parallel to the ground
B. Drop one-inch lower, then lift one inch. Continue pulsing.
Do 25 reps.
Side-to-Side Plié Squat
A. With your feet wider than hip-width apart, feet turned slightly outward, lower down into a squat, so thighs are about parallel to the ground and hold.
B. Place hands behind the head and bend from the waist to the right, so right elbow moves toward right thigh.
C. Return through center and bend from the waist to the left, so left elbow moves toward left thigh. Repeat, side to side.
Do 12 reps total, 6 per side.
A. From standing, step out to right side, and send hips back as you bend right knee, keeping weight in the heel, knee and toes pointing forward.
B. Press through right heel to step back up to standing. Repeat for 10 reps.
C. Then, lower into the side lunge, and press off the heel to bring the leg straight up and out to the side, balancing on right leg.
D. Lower the foot back down into a side lunge, sending hips back and bending knee. Repeat for 8 reps.
E. Then switch sides to perform 10 reps of side lunges on the left, followed by 8 reps of the side lunge with the leg lift.
A. Start standing with feet together. Step right foot back on a diagonal, to about the 4 o’clock position, bending both knees 90 degrees and keeping front knee over ankle.
B. Drive through front heel to step back up to standing.
C. Repeat with the left foot stepping back. Continue alternating sides.
Do 20 reps total, 10 per side.
A. From standing, step right foot back directly behind you, bending both knees 90 degrees, front left knee directly over ankle and back right knee hovering just off the floor.
B. Drive through from heel to step back up to standing.
C. Repeat, stepping left foot back this time. Continue alternating sides.
Do 10 reps total, 5 per side.
Reverse Plyo Lunge
A. Repeat same reverse lunge movement pattern as above, but instead of coming to standing before switches sides, you’ll hop up and switch legs in mid-air.
B. Land softly, and continue alternating sides.
Do 20 reps total, 10 per side.
Glute Bridge Series
A. Start lying on your back, knees bent and feet planted close enough to your butt so you can almost touch them.
B. Drive through feet and squeeze glutes to lift hips. Hold at the top for 15 seconds.
C. Lower hips back down and lift right leg toward the ceiling.
D. Drive through left foot and squeeze glutes to lift hips and perform a single-leg glute bridge. Lower back down and repeat for 10 reps.
E. Repeat the single-leg bridge with right foot down for 10 reps.
F. Next, place both feet down, press through feet and squeeze glutes to lift hips.
G. Swivel hips to the right. Then, through center, and to the left. Repeat, alternating sides for 10 reps total, 5 per side.
A. Start on all fours, shoulders over wrists and knees under hips.
B. Lift right knee and drive heel straight up and back behind you, keeping back flat and core tight.
C. Pull knee back in toward chest and repeat for 10 reps.
D. On the last rep, hold leg straight back behind you and pulse extended leg up toward the ceiling for 25 reps.
E. Repeat leg lift on the left side for 10 reps and the pulse for 25 reps.
A. Start standing with feet hip-width apart. Lower hips down and back and bend knees into a deep squat.
B. Drive through feet and jump up, extending knees and hips.
C. Land softly with bent knees, back into a squat and repeat.
Do 15 reps.
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