5 Moves: Equipment Free Glute Workout

5 Moves: Equipment Free Glute Workout

I just got back in town from a week and a half vacation for the holidays. I spent a week with my family in Atlanta and four days in Aspen with some incredible friends. Our time was spent skiing, snuggling, shopping, spa-ing (new word) and eating some delicious food. That being said, I made it to the gym ONCE. And I’m fine with it for two reasons: 1. I like to spend holidays relaxing and not stressing about making it to the gym when I could be going for a hike with my family, running around with my nephew or skiing with friends. 2. I know I’m able to get in a workout wherever I am with no equipment, so there’s no need for me to rush to the gym. It just takes a little creativity and 20-30 minutes. 

I love these five moves because they focus on lower body (see my post about activating the glutes before working them) but also work on balance, stability and core strength. 

Here's the workout:

Warmup (dynamic stretching + Glute Activation + 10 minute jog)

Glute Bridge: x20

Single Leg RDL: x12 each side

Back Lunge: x20 each side

Sumo Squat: x25

Single Leg Glute Bridge with Up Down: x10 of each on each side

Repeat the circuit 3x. 

Glute Bridge: Lay on the floor with your knees bent and feet planted underneath your knees, hip width apart. Push through your heels and thrust your hips towards the sky. Squueze your glutes at the top and return to the starting position.

Stand on one leg and brace your core. With a slight bend in the standing leg, hinge at the hips and extend your other leg behind you so your torso and leg are parallel to the ground. Return to standing position and squeeze your glutes.

Back lunge: Standing with your feet together, step back with one foot and drop your hips to the ground until your back leg and front leg both create 90 degree angles (make sure your front knee doesn't pass your front toe). Push through your front heel to return to standing position and squeeze your glutes at the top.

Sumo Squat: Stand with your feet slightly wider than shoulder width apart, toes slightly pointed out. Lower your body into a sitting position until your thighs are parallel to the floor. Push through your heels to return to standing position and squeeze your glutes at the top.

Single Leg Glute Bridge with Up Down: Lay on your back and start in glute bridge position. Raise one leg straight and point the foot towards the sky. Push through your heel on the ground so your foot raises straight up. Repeat 10 times. After the last rep, keep your hips up in bridge position and raise and lower the straight leg for 10 reps.