No Equipment Workouts: The Best Glute Exercises of All Time

Proper posture and lower body strength are important for your dance routines. Training your glutes helps you achieve these benefits. What's more, glute exercises boost your athletic performance which enables you to train harder and longer. Think about those jumping HIIT workouts.

Since you're probably exercising from the comfort of your home, I would like to share these 9 easy-to-follow moves for super tone and stronger glutes.

1. Marching Glute Bridge

Lie down on the floor and face up.
Keep your knees bent and feet hip-width apart.
Lift your hips.
Lift your right foot bringing your knee toward your chest.
Stop when you've hinged your leg and hip into 90 degrees.
Slowly return your right foot to the floor and alternate with your left foot on the same procedure.
Repeat alternating while you maintain your hip lifted.

2. Reverse Lunge

Stand straight with your feet hip-width apart.
Put your hands on your hips.
Step backward with your right leg.
Lower your body into a lunge.
Take a little pause while in the lunge position.
Push yourself back to your standing position.
Repeat procedure with your right leg and alternate to the left leg after a set.

3. Reverse Leg Raise

Lie facedown on the floor while you rest your arms bent frontwards.
Raise your right leg off of the floor high as you can.
Keep your hips planted to the floor.
Contract your glutes while your leg is raised.
Put your feet down slowly then raise again.
Complete the recommended reps before switching to your other leg

4. Squat

Stand straight with your feet shoulder-width apart with your arms down by your sides.
Lower your body and bend your knees as far as you can with your arms forward.
Push yourself back to the starting position but keep your arms raised forward.
Repeat as to how many reps and sets are recommended.

5. Low Lateral Lunge

Stand straight with your feet twice shoulder-wide apart.
Push your hips backward.
Lower your hips and bend your knees.
Shift your weight to your right leg.
Keep your right leg on 90 degrees with the floor and your left foot planted to the floor.
Reverse the movement by putting your weight to the left leg without standing straight.

6. Squat Jacks

Start on a knee-bent position hip wide apart with your butt pushed outwards.
Keep your arms bent forward and hands interlocked in front.
Jump your feet outwards sideways.
When they land, squat down.
Keep your arms and hands where they are.
Extend your legs and jump your feet inwards back to your starting position.
Immediately jump back out again to complete a rep.

7. Curtsy Lunge with Side Kick

Stand with your feet hip-width apart.
Take a big step back with your left leg.
Cross your left leg behind your right leg and lunge.
Pump yourself into a standing position.
As you do that, kick your left leg sideways to upward.
Repeat all your sets with the left leg switch to the right leg with mirrored procedures.

8. Squat Pulses

Start from a squat position.
Keep your feet apart at shoulder-width.
Hold your hands together out in front of you.
Squat down then rise less than half of a full stand and drop back down.

9. Upward Plank

Start by sitting down on the floor with your legs extended and toes pointed forward.
Bend your body slightly backward.
Plant your palms on the ground and let your fingertips face your butt.
Keep your arms straightly vertical from the ground.
Breathe in and push yourself upward off the ground.
Make sure your body forms a straight diagonal line from head to foot.
Let your head fall back to align your neck with your spine then hold.

Keep in mind to exercise in wider space to avoid hitting objects and sustaining injuries. Remember to warm yourself up by doing at least 10-minutes of a light to moderate cardio exercise. After doing these butt exercises, do some stretching to let your body slow down prevent muscle tightness.

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