6 Exercises to Firm Your Glutes Without Any Equipment

To help you get a full, toned glutes without having to go to the gym, here are a few exercises that are easy to do at home.

All you have to do is perform these exercises every day. It will take you no more than 15 minutes, but the results will be great. Each exercise should be performed for 40 seconds, followed by 5 seconds of rest. And if you want to get even better results, increase the time you spend on each exercise.

1. Donkey Kick

HIIT Workout

  • Kneel with both hands on the floor.
  • Kick your right leg straight up and kick your foot up and down.
  • Return legs to starting position and switch legs.
  • Do not arch your back, remember to squeeze your glutes when performing the exercise.
  • Perform Donkey Kick 25 repetitions on each side.

2. Raised Clamshell

HIIT Workout

  • Begin by lying on your right side with your right hand on your right side to support your head.
  • Place your left hand in front of your abdomen. 2 Place a pillow at hip level. 2 Raise your feet about 10-20 cm off the floor.
  • Extend left knee as far as possible.
  • Return to starting position. Perform 25 repetitions, then switch sides.
  • For added difficulty, place a rubber band around the center of the knee.

3. Clamshell

HIIT Workout

  • Begin by lying on side on mat. Rest head on right hand. Place left hand on floor, palm facing down.
  • Bend hips to 45 degrees and knees to 90 degrees.
  • Raise left knee over left hip. Squeeze glutes and keep feet in contact.
  • Hold for 1 second, then slowly return knees to starting position.

4. Glute Bridge

HIIT Workout

  • Lie on your back with knees bent and heels close to buttocks. 2 Straighten arms.
  • Raise hips to form a straight line from thighs to chest and move hips slightly to left.
  • Lower hips slightly and repeat on right side. Make sure butt doesn’t touch floor.
  • Repeat 25 times on each side.

5. Pulse Squat

HIIT Workout

  • Do the same as a normal squat, but instead of standing up straight.
  • Stand halfway up the stairs and then squat down again.
  • Again, do 25 repetitions.

6. Squat side kick

HIIT Workout

  • Stand upright with hands over chest and feet shoulder-wide apart.
  • Return hips to squat position. Make sure your back is straight and your knees are not above your toes.
  • As you stand up, kick your right leg out to the side as high as you can.
  • Repeat 25 times, then switch sides.

Keep reading: Bulgarian Split Squat Strengthen Your Glutes and Legs

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