This 15 Minute Booty Workout Will Set Your Glutes On Fire - Women's Health

This 15 Minute Booty Workout Will Set Your Glutes On Fire

Courtesy of our girl Emily Skye.

by | Jul 14, 2021

I can’t lie, if there’s one are of my bod I’m always looking to improve – it’s my booty.

And sure, while working out your butt has some major aesthetic benefits, strengthening your glutes also helps protect your lower back, which can be put at risk during exercises like squats and deadlifts if your peach isn’t strong enough to handle the load. (This is especially true if you’re lifting heavy weights.) Plus, strong glutes can also make you a better runner—and even help you avoid knee injuries.

To help us do exactly that, Emily Skye has created a super easy booty workout, as part of her fitness program, that you can smash out in under 15-minutes. To get the most out of them, though, you must, must, must be on top of your form. Even the best butt workouts won’t yield the results you want if you don’t move properly.

Throughout all of these moves, keep your ribcage in line with your pelvis—basically, do ~not~ flare out your ribs and over-arch your lower back. Tuck your pelvis in towards your belly button and pull your ribs down as if you’ve just taken a big, relaxing exhale. From there, tighten your core and you’re in the perfect position to really set your glutes on fire.

Good luck!

 

 The Breakdown

Time: 15 minutes

Equipment: Mat

Good for: Butt

Instructions: Starting with the first move, complete as many reps as possible during the prescribed time while maintaining proper form. Rest before continuing on to the next exercise.

Rest 60 seconds between rounds. Complete 3 rounds

1. Skater jumps

Start standing with your legs hip-width apart. Bend one leg behind the supporting leg at a slight angle, while maintaining weight and balance on the supporting leg. As you exhale, simultaneously swing your arms out and leap over to the opposite side.

Shift your weight and land with the opposite leg behind you. Be sure to land on the ball of your foot with your hips and knees bent slightly.Repeat this side-to-side motion, transferring your weight each time.

30 seconds

2. Skater lunges

Start with your legs shoulder-width apart and leaning forward slightly. Make sure your back is straight and knees are bent.

Step to the right and bring your left foot behind you. Bend your right leg so you’re in a single leg squat position and your back knee so it almost touches the floor. Repeat for the other side.

30 seconds

3. Squat

Start standing with feet shoulder-width apart and hands by sides. Push hips back and bend knees until thighs are nearly parallel to the ground bringing hands to clasp in front of chest. Come back up. That’s one rep.

4. Lateral leg raise left

Stand up on your right leg with your back straight, keep the knee slightly bent. Holding your left foot a few inches off the ground, lift the leg as high as you can — work towards about 45 degrees with the floor. Lower it back to the starting position and repeat.

30 seconds

5. Lateral leg raise right

Stand up on your left leg with your back straight, keep the knee slightly bent. Holding your right foot a few inches off the ground, lift the leg as high as you can — work towards about 45 degrees with the floor. Lower it back to the starting position and repeat.

30 seconds

6. Glute bridges

Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That’s one rep.

30 seconds

By Nikolina Ilic

Nikolina is the web-obsessed Digital Editor at Men's and Women's Health, responsible for all things social media and .com. A lover of boxing, she spends most of the time in the gym or with her husband and daughter. She was previously a Digital Editor at GQ and Vogue magazine.

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