The Exercises I Can Do Anywhere for the Best Glutes
The key to having nice muscular buttocks is to train as often as possible. To do this, I’ve come up with a selection of discreet and effective exercises that are easy to do anywhere: at home, at the office, on public transportation, when I take the stairs, and in various other scenarios. Let’s go!
Walk for Muscular Buttocks!
Glutes look best when they are muscular, but focusing on these large muscle groups offers me many additional benefits, too:
- The gluteal muscles play an important role in stabilizing my movements and improving my posture when I walk or run.
- By strengthening my buttocks, I also relieve my lower back.
- With strong buttocks, I can perform hip flexions or extensions more easily, and improve my flexibility and range of motion, which is useful in my daily life as well as during physical activity.
- I have better balance when standing on one foot with strong gluteal muscles.
- Of course, having nicely toned buttocks is also part of my motivation! I’m totally on it!
10 Exercises to Work My Glutes Anywhere
There is no secret to building muscle in this area: I need to work my thighs and buttocks as often as possible. The good news is that there are a lot of simple things I can do to strengthen my gluteal muscles on a daily basis. This means I can work out discreetly and inconspicuously throughout the day. With these 25 no-equipment exercise ideas, I’m sure I’ll never run out of inspiration to work my glutes anywhere and everywhere, at home, on the go, and even at the office:
- I sit on my heels with my legs bent. Then, I simply kneel to engage my glutes, then sit back down. I do this movement slowly in sets.
- I do a bridge: lying down with my bent legs, heels on the ground, I raise my buttocks, maintain the posture for a few seconds, then return to my initial position.
- I get up from a chair in a dynamic way (in sets of 10 reps, for example): heels on the ground, legs spread a little, I jump off the ground while bringing my hands together towards my chest in the same movement. I squat to sit back down, much like I do when I perform a squat. Then I do it again.
- Sitting on a chair, I extend one leg in front of me and hold it up. I pull myself up with the strength of the other leg, pushing on my heel firmly into the floor. I alternate between both legs for nice, even glutes.
- Balancing on one leg that is only slightly bent, foot flat, the other leg bent and raised behind me, I bend down as low as possible, arms relaxed, keeping my back straight. I get up and start again. Once again, I alternate between the two sides.
- I do walking lunges: standing, I move one leg forward as if I were taking a big step and put my foot flat on the ground. I leave the other leg back and lower my trunk until the knee of the back leg is almost on the ground, and my front leg is at a right angle. I stand up, chest straight, and bring the back leg in front of the other, taking a big step to do the next lunge, and so on.
- Standing in front of a bench or a staircase, with my hands on my hips, I put one leg on my improvised step, pull myself up and raise the other leg towards my chest. I come back down and repeat, alternating between the two legs.
- Deadlift: for this exercise, I hold a water bottle in one hand or a kettlebell if I have one at home. Standing with one leg flat on the ground and the other slightly behind, and with my heel off the ground, I bend forward with my chest at 45 degrees, placing my hips well back and keeping my back flat until I put my object on the ground. Then, I raise it, while balancing on one foot. I use the other arm stretched sideways to keep my balance.
- In the car, at each red light, I get into the habit of keeping my buttocks contracted until the light turns green. When I’m a passenger, I can also lift my pelvis discreetly to work my glutes.
- In front of the copy machine, the coffee machine or when queueing, I stand on my tiptoes. Just lifting my heels slightly off the ground is enough to make my legs and buttocks look good without anyone noticing.
My 3 Tips to Boost the Buttocks
Finally, here are 3 tips from the #ProFormTeam to perfect your gluteal muscles:
- Walking every day as often as possible is the easiest thing you can do to get beautiful, muscular buttocks. To further target the gluteal muscles, push hard on your heels with each step.
- Slopes, hills, stairs and other inclines are the best tools for beautiful buttocks!
- To reinforce your daily results, challenge yourself with the Ultimate Booty & Legs program available on iFit® Daily. These 7 sessions without equipment target legs and buttocks. The sessions can be done anywhere and you can access your coach’s videos with one click on your smartphone.