meIf you’re here, it’s because it’s time to integrate a “Baby Got Back” moment into your exercise routine. Luckily, we have a series of workout videos for you where the star of the show is your butt.
Your loot is infinitely important to your overall fitness, and having a strong butt has multiple benefits. It allows you to do everything from run like a gazelle to simply get up from a chair. Strong glutes also help keep your pelvis in alignment with your spine, which is important for maintaining good posture.
But it can be daunting approaching a squat rack or figuring out how to properly engage those glute muscles (too often too many of us rely on momentum or the other leg muscles). And who wants to figure all that out on their own?
We’ve got you covered with quick glute workouts for everyone. In no time, the trainers who have prepared workouts for Well+Good will have your glutes burning, without the need to go to the gym. These seven videos use only bodyweight and resistance bands, so there is minimal equipment involved. You know what they say, resistance makes your butt grow stronger.
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So whether you’ve got 10, 15, or 20 minutes to burn, here are glute-focused workout videos that’ll have Sir Mix-a-Lot saying Baby Got Back in no time.
A 10-minute resistance band workout with Simone De La Rue
the body by simone The celebrity trainer will start you off with some exercises that articulate your spine, engage your core, and activate your butt and hamstrings early on. You will remain on the floor the entire time as you move through various hip and leg raises on your back and on your hands and knees. This bite-sized routine may be short, but it sure is powerful.
A 20 minute no-team workout with Colette Dong
Meet Colette Dong, the founder of the digital training platform the ness. Boy, does she have a “glute burn” workout for you. The foundation of this session is a tabletop position (on hands and knees), from which she will lift, twist and bend her legs to light up that butt and her entire lower body.
A 13-Minute Glutes Workout for Runners with Traci Copeland
In strength training for running, the leg muscles receive a lot of attention. but coach Traci Copeland says the glutes are just as important. “We target our quads and hamstrings quite often, but our glutes will help stabilize our pelvis and prevent injury,” says Copeland. If you’re working on your mile time, or just want to hit the pavement or walk with more confidence, this workout is for you.
A 15-minute mini-band or bodyweight workout with Alex Lyons
Alex Lyons, founder of The Workup Sculpt Method, specifies that you can do this workout with or without a resistance band. Either way, you’ll start with a circuit of standing squats and side lunges that turns into a tabletop routine that challenges both your balance and your butt.
13 minute glute yoga routine with Andrea Russell
If squats and resistance bands aren’t your thing, this yoga series from Andrea Russell it will help you harness that Ujjayi breath while also strengthening your butt. You’ll go through familiar yoga moves like the crescent and triangle as Russell gives them some extra juice to really focus on the rear.
A 20-minute standing glute workout with Brian Spencer
East east river pilates The trainer doesn’t just want to work your butt, he wants to “light up” your entire posterior chain. That means working out all the different muscles in your glutes and hamstrings, which he says will “keep your lower back and hips healthy in your daily life.” He starts off with some delicious spinal exercises before moving on to squats, chair poses, and lunges galore.
A 13-minute quad and glute set with Liv McIlkenny
Coach Liv McIlkenny packs moves like squats and pushups into just 13 minutes of high-energy booty. It also includes plenty of exercises to strengthen your hamstrings and quads, giving your lower body a burst of activity in less time than it takes to fold laundry.
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