6 killer moves for your butt when the gym isn’t an option

So you don’t feel like going to the gym today? That’s okay! Keep your glutes ticking over with these moves for your butt that you can do in the comfort of your own living room! Just 15 mins a day could keep your glutes toned! If you really want to step up your game, buy a heavy resistance band – it’s small but mighty so you can keep it in your handbag wherever you go!

Donkey kicks

Start on all fours with your abs tight and your back flat (not arched). Raise your right leg, keeping your knee bent at a right angle. Raise that leg as high as you can, keeping your foot flexed, then lower down to your original position. Repeat 30 times on each leg.

Rainbow kicks

On all fours, again, extend your right leg back so it’s straight but elevated while parallel to the floor. Keeping it straight, lift it up as high as you can, then when you lower bring it down to your left side, so it’s crossing over your left leg. Then bring it back up to centre as high as you can, but this time bring it down to your right side. Repeat this movement 20 times, and do the same with your left leg.


This is a great one to add a resistance or theraband band to. Place it around your quads. Sit back, moving your butt first – imagine you are about to sit on the toilet! – until your knees are at right angles. Keep your abs tight so your lower back is protected and your back straight. When you come back up, lead with your hips so that your abs are being worked (no pain, no gain, right!?). Repeat this 30 times but make sure that you are tuning into your glutes all the time – this way it will definitely be a butt workout rather than a quad one!

Crab walks

Another one we’d recommend using a resistance band for. Get into your squat position and while staying low, starting with your right leg, walk like a crab. Move your right leg out, then your left leg back in. It’s really important to stay low and don’t bounce back up when you start moving – this way your glutes will be burning! Do 8-10 steps then walk the other way back to where you started. If you have a resistance band, before you change direction, stay int he squat position and push your outer thighs outwards and almost try to break the resistance band! This is a great way to sculpt your glutes – do this as a pulse about 16 times.

Glute bridge

Start lying on your back with your knees bent – try to get your feet as close to your butt as possible. Keeping your upper back on the floor, lift your hips towards the ceiling, so your body is diagonally flat, i.e. don’t over or under arch your back. Lower yourself back down and repeat 30 times. Make sure you tense your glutes the whole time to get the best workout for your butt.

Curtsy lunge

Standing upright, move your left leg back towards your right hand side, as if you’re about to curtsy to someone. Next, lower yourself down into a curtsy lunge position  – this might feel strange at first, but push your left leg as far back as possible and you’ll feel it top to bottom of your left glute. We challenge you to do this lunge 30 times while slow and controlled! It sure is a tough one. After you’ve done this, repeat on the other leg. Add a kettlebell to this for extra resistance!

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