Bum exercises: how to work your glute, hamstring and quad muscles without going to the gym
Updated: Mar 28, 2019
Amanda Bucci’s 30-minute at home workout is perfect for a booty burn. This routine will help stimulate your glute, hamstring, and quad muscles without having to go to a gym. If you're on the go and very busy, this workout should only take about 30 minutes! Increasing your heart rate while stimulating your muscles is a great way to increase activity levels and get HEALTHY.
1) Crab Walks (for an added challenge place a band around your knees)
Reps: 30 reps
To start, bend down like you're sitting in a chair. Then hold your hands in front of you while keeping your chest up, knees, out, and core tight. Take a side step to the left, a side step to the right, and continue!
2) Wide stance leg press with band
Reps: 3 sets of x10-15
Place your feet at the top of the leg press and point your toes outward. Keep your core tight, and control the motion on the way down and on the way up. Don't release tension from the glutes and hamstrings! If you can get to a gym this is a great one to do there to really up the intensity.
3) Alternating Lunges
Reps: x15 on each leg
Lunge forward with the left leg, and then lunge forward with the right leg. Make sure you keep your chest up, and core tight during this movement (see a recurring theme here?). For more glute and hamstring focus, take longer strides and squeeze the glute on the way up.
4) Squat Jumps
Squat deep and spring up into a jump. Smash out 15 reps in the middle of the workout to really increase your heart rate!
5) Single Leg Body Weight Glute Bridges
Reps: 3 sets of x10
Lay down with your back flat on the floor and place your feet shoulder width apart, then lift your hips to the sky. Balance on one foot and push through your heel to stabilise and test your core. Do ten reps on one leg before switching to the other leg for another ten.
6) Crunches with legs up
While you’re on the floor – stay there! Bend your knees and keep your legs at a 90 degree angle. Crunch up and feel the burn deep in your core.
7) Russian Twists
Still staying on the ground, sit up so only your butt remains glued to the floor. Then lift your bent legs off the floor and twist your upper body from left to right to deeply engage your oblique muscles and help cinch in your waist.
Repeat the whole circuit three times, and then pat yourself on the back for kicking butt!