When I was younger, I used to search the mirror, looking for flaws. There were plenty of them, as far as I could tell, and they all seemed to be… behind me. Lol! Thankfully, as I get older, I spend less time in the mirror and more time exercising, eating right and living happy.
Which is not to say that I don’t still like to work on my derriere. I do. I’m a big fan of squats, as you might already know from doing pretty much any of my workouts. There are so many great exercises for your glutes and thighs that putting together a challenging workout that doesn’t use any equipment is a lot of fun for me.
I chose three main types of exercises – the Squeeze (or pulse), the Swing, and the Squat – and put them together into Hard, Harder, and Hardest groups. To make it even tougher (because that’s what I do), I arranged the workout to do all the reps on one side of the body before moving to the other side. Oh, the burn!!
If you have any questions about the workout or want to watch the form on the exercises, check out the video for free or leave me a comment below.
Bodyweight BUTT Exercises for RUNNERS | 20 Minute HIP + GLUTE STRENGTH Workout
Do all exercises in all three groups on your non-dominant side before repeating the entire circuit on your dominant side.
- Hard (30x each) – Half Swimmers (Leg Pulses), Mule Pushes, Plank Pulses
- Harder (20x each) – Lying Leg Sweeper, Modified Side Plank Sweeper, Stacked Side Plank Sweepers
- Hardest (10x each) – Split Squats, Single Leg Squats, Pistol Squats
Finisher – 30 second Single Leg Deadlift Hold on each side
Can’t see the video below? Click here to watch it on YouTube: https://youtu.be/DdUlaCa1E5k
🐝 Let's B Friends! 🐝
Subscribe now to chat about fitness mindset matters, get the scoop on new workout programs and keep up to date on the latest exercise videos!