21 Day Glute Workout Challenge That Don’t Require Weights

Building up your glute, even in the gym, is not easy, especially when it comes to girls. As Florida Medical College Dean Patrick Burns explains, the female body prefers to store fat reserves in this part of the body, and in large quantities. However, with persistence and regular exercise, it is possible to overcome the physiological obstacles even in a short period of time.

Well, we have selected the top 5 glute exercises, and we have a bonus at the end of the post: a powerful 21-day workout challenge. After which you will not recognize your buttocks.

1. Kneeling Leg Lift

HIIT Workout

Starting Position. Stand on all fours, elbows shoulder width apart, palms on floor, knees hip width apart, flex right-angled.

Execution. Pull one leg back and raise it to the level of the pelvis, the back should be straight. To maintain balance, it is better to strain the muscles of the press. It is more comfortable to do this while exhaling. Repeat with the other leg.

Which muscles work:

  • The back of the thigh (biceps) and the buttocks (gluteus maximus);
  • When swinging with a straight leg, the lower back is also involved;
  • When the leg is bent at the knee, almost all the load goes to the buttocks.

2. Lunges

HIIT Workout

Starting Position. Stand with back straight, feet shoulder width apart and parallel to each other. The abdomen must be drawn in, and the back must be slightly flexed.

Execution. Take a wide step forward, slowly shift the center of gravity to the free leg and sit down. The body should remain straight. Make sure the knee of the back leg does not touch the floor.

Which muscles work:

  • First and foremost, the middle and lower quadriceps, which ultimately gives a nice relief to the legs;
  • The longer the lunge, the more the buttocks are loaded, and vice versa: the shorter the lunge, the more the quadriceps swing;
  • Coordination develops because the stabilizer muscles are involved in the execution;
  • To increase the effect, you can use weights: dumbbells (hands lowered) or a barbell (placed on the shoulders behind the head).

3. Fire Hydrant

HIIT Workout

Starting Position. Stand on knees and hands, back straight, abdomen in. There is no need to bend the spine.

Execution. As you inhale, without unbending your leg, slowly lift it to the side until it is level with your back. Hold your leg in this position for a few seconds, then return it to the starting position on exhalation.

Which muscles work:

  • The emphasis is on working the entire gluteal and hamstring muscles;
  • The popliteal and biceps femoral muscles also swing;
  • For a more powerful pump, an elastic band is ideal, with one end tied to a stationary heavy object and the other to the distracting leg.

4. Glutes Bridge

HIIT Workout

Starting Position. Lie on back, knees bent, legs shoulder wide apart.

Execution. Raise trunk by standing on bridge. Hold the body in this position for a few seconds and lower the pelvis, but do not touch the floor: stop about 5 cm from the floor and continue the exercise from this point.

Which muscles work:

  • The back of the thigh and the development of the flexibility of the hip joints;
  • The gluteal muscles (large, small, medium) and the biceps femoris;
  • The muscles of the back, responsible for the flexion-extension of the spine, and the calf;
  • With correct and careful execution, the press works.

5. Squat

HIIT Workout

Starting Position. Standing, legs slightly wider than shoulders, socks look outward, shoulder blades are brought together, back straight.

Execution. Slowly sit down, shifting the weight of the body on the heels and bending the back forward. To support the spine, it is worth straining the press. To transfer the load to the buttocks, it is necessary to maintain the natural deflection of the back in the lumbar region. Knees and hips when squatting should not go beyond the feet, they need to be spread apart.

What muscles work:

  • Quadriceps and adductors (inner thigh);
  • Wth the right technique, the buttocks are actively swinging;
  • Abs and back muscles get a good load.

21 Day Glute Workout Challenge

HIIT Workout

HIIT Workout

HIIT Workout

HIIT Workout

HIIT Workout

HIIT Workout

HIIT Workout

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