Though you may not always have time to hit the gym, you can take five minutes to work your booty wherever you are. The best part? These moves don’t require keeping a pair of dumbbells under your desk. Whether you’re chilling in front of the TV or on vacation, you can do these butt workouts literally anywhere.
Marching glute bridge
A. Lie face up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees.
B. Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Continue alternating back and forth.
Low lateral lunge
A. Stand with your feet about twice shoulder-width apart. Shift your weight to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees. Keep your right leg perpendicular to the floor and your left foot on the ground.
B. Without raising yourself back up to a standing position, reverse the movement to the left. That’s one rep.
Rotating T extension
A. Start in a pushup position.
B. Keeping your arms straight and your core engaged, shift your weight onto your left arm, rotate your torso to the right, and rise your arm toward the ceiling so that your body forms a T. Hold for three seconds and return to the start. Repeat on the other side.
A. Hold you hands on your hips, your feet hip-width apart.
B. Step backward with your right leg. Then lower your body into a lunge. Pause, then push yourself back to the starting position. Repeat on the other side.
Reverse lunge with pulse
A. Stand with feet hip-width apart and hands on your hips. Keeping your upper body still and core tight, take a large step back with your left foot, then bend both knees to lower into a lunge. In that position, raise your body about an inch, then lower an inch.
B. Press through your right heel to return to standing. Repeat, stepping back with your right foot. That’s one rep.
A. Stand tall with feet width apart.
B. Step backward with your right leg and place it behind your left like a curtsy. Lower your body until your front knee is at 90 degrees. That’s one rep.
A. Stand as tall as you can with your feet spread shoulder-width apart.
B. Lower your body as far as you can by pushing your hips back and bending your knees. Push yourself back to the starting position.
A. With your feet hip-width apart, lower your body until your knees are bent to almost 90 degrees.
B. Explosively jump your legs outward, and then immediately jump to bring them back to starting position. That’s one rep.
A. Stand with your feet hip-width apart, and lift your right foot to take a big step to your right as you push your hips backward.
B. Pause, then push yourself back to the starting position.