5 Minutes of This Booty-Building Workout Will Make Your Body Burn
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Are you ready to feel the burn in your glutes? It's booty day, and we're doing a little plyo, a little cardio, and a lot of bodyweight strengthening that'll build that butt while blasting calories. These six moves don't require a gym or any equipment, so you can do them anywhere, anytime. Take five minutes to go through the entire circuit, or repeat it a few times to get an even stronger burn and better workout. Bonus: These moves will totally help runners get stronger legs, glutes, and glute meds, which is all amazing for injury prevention!
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Squat Jacks
- Stand with your feet shoulder-width apart and slightly turned out, in a deep squat. Put your arms in a "goal post" position with elbows bent and close to your thighs.
- Jump up explosively, bringing your feet together and clapping your hands above your head. Keep your core engaged.
- Jump your feet apart, landing with control, and lower your body back into the sumo squat position with hands up to complete one rep.
- Continue for 30 seconds.
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Knee Drivers
- Begin with your weight on your left foot and your hands together in front of you for balance.
- Bend your left knee and extend your right leg behind you, placing little to no weight in the right toes.
- Drive your right knee toward your chest, bringing your hands to meet your knee.
- Reextend your right leg behind you. This completes one rep.
- Continue for 30 seconds on this side, then switch sides.
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Single-Leg Touch and Hop
- Begin standing with your weight on your left foot. Keeping your back long, bend your left knee to touch the floor with your right fingers.
- Swing your right leg and left arm forward to return to standing, hopping once the torso is upright. Land with control, then slowly lower your torso and bend your knee to touch the floor again. Repeat for 30 seconds on each side.
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Good Morning
- Stand with your feet hip-width apart and place your hands on your hips (or at the back of your head) with your elbows opened wide.
- Pull your abs to your spine and keep your back neutral while pressing your butt backward, hinging at the hips, until your back is almost parallel to the floor.
- Keep a slight bend in your knees as you hinge forward.
- Return to standing, squeezing your glutes when you are upright to reset. This completes one rep.
- Repeat as many times as you can for 30 seconds.
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Fire Hydrant
- Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
- Keep your right knee at a 90-degree angle as you slowly raise your leg to the right, until it is parallel to the ground. Avoid lifting your right hip, as you should keep both hips squared toward the floor.
- With control, lower your leg back to the ground.
- Continue for 30 seconds on the right side, then switch to the left leg for another 30 seconds. For an added challenge, wear a light resistance band around your ankles.
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Single-Leg Bridge
- Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
- Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor and repeat for 30 seconds on each side.