With so much focus placed on summer abs, it can be easy to neglect your glutes. However, as the weather heats up and shorts get shorter, you might want to add some glute workouts into your regimen.
Fitplan Trainer Jen Selter is an expert on all things booty sculpting, and has six Fitplans designed to shape your butt, smooth your waist, and build lean muscle.
Check out Jen’s five glute workouts for summer below, and if you’re into them, try one of her Fitplans for free.
Pro tip: add a resistance band to any of these exercises to up the intensity and calorie burn.
Not only will Jen’s glute workouts make you look great in cutoffs and a swimsuit, but strong glutes can also have a positive impact on your overall health. Maintaining a toned butt and lower body can boost your athletic performance, reduce your risk of fitness-related injuries, and increase your overall daily calorie burn.
Fun fact: training your glute muscles burns tons of calories because they’re some of the largest muscles in your body.
Glute bridges are a great exercise option if you’re looking to tone your glutes, hips, and abs.
To begin a glute bridge, lie on your back and bend your knees so that they’re pointed towards the ceiling.
Your feet should be flat on the floor and positioned about a foot away from your butt.
Plant your heels firmly into the floor, squeeze your glutes, and lift your hips up towards the ceiling.
Hold this lifted position for a second or two before returning to the original position.
To get the most out of glute bridges, you should complete at least 15 reps. You should also remember not to arch your lower back as you lift your hips upward.
Fire hydrants are an easy exercise that you can do at home to tone your glutes and core muscles.
To begin your set of fire hydrants, start off on all fours on the floor.
Your hands should be shoulder-width apart while keeping your knees in line with your hips.
The next step is to raise one of your legs, which should be bent at a 90-degree angle until it is parallel to the floor.
Be sure to squeeze your glutes and abs as your leg reaches the top position.
For the best results, try completing 15 to 20 reps per set on each leg. If you want to add more intensity to this move, you can place a resistance band around your thighs.
Glute kickbacks are a simple toning exercise that engages your entire body.
This exercise begins on all fours on the floor.
Your wrists should remain in line with your shoulders and your knees should be in line with your hips.
While maintaining a balanced position, use your glute muscles to raise one leg up and backward. Hold at the top.
Repeat this movement with the same leg for 15 to 20 reps.
Repeat with the opposite leg.
For more of a challenge, you can add a resistance band to this exercise as well.
Wall Ball Squats
We all know that traditional squats are a great move for toning the glutes, but wall ball squats provide a more complex workout for the lower body. This variation significantly engages the quadriceps while also aligning the spine and improving your balance.
To get started with wall ball squats, position the ball between your lower back and the wall.
From there you can move into a squatting position, bending your knees at a 90-degree angle.
Once your knees are bent and your thighs are parallel to the floor, you can straighten your legs to return to the original position. This counts as one rep.
For the most effective results, perform at least 10 to 15 reps per set. Be sure to keep your feet facing forward and keep your knees aligned with the rest of your body while performing this exercise.
This second variation of traditional squats targets the glutes, quadriceps, and hamstrings. Pulse squats also give you the opportunity to work on your endurance and overall balance.
To perform effective pulse squats, begin by standing with your legs shoulder-width apart.
Your toes should be turned slightly out to each side as you stretch your arms out in front of you.
From there, begin to squat keeping your knees aligned with your toes.
Your core should be engaged and your back should remain straightened.
Once your thighs are parallel with the floor, you can begin to pulse.
Your pulses should be small and should not span more than six inches or about half the height of a traditional squat. For maximum results, complete 10-15 pulses per set. You should remain in the squatting position throughout the duration of this exercise.