This Bodyweight Circuit Will Build Glutes of Steel

Your glutes can handle a lot of load, which is why you probably only really think about challenging them when you have access to barbells and a bunch of plates. But what about when you’re on the road, or at home and just don’t have time to hit the weight room? You probably think bodyweight moves aren’t enough for a stronger butt, right?

Wrong. Try this smart no-gear workout from “Glute Guy” Bret Contreras, Ph.D., C.S.C.S.*D, author of Glute Lab, and you’ll realize that’s anything but true.

By working through a circuit of seven glute exercises—including split-squats, hip-extensions, and hip-adduction variations as well as deficits—Contreras manages to fatigue every function and fiber of the gluteus maximus, medius, and minimus.

Do three rounds of the following exercises, ideally in bare or grippy-sock-clad feet.

Deficit Split Squat

15 reps per side

Single-Leg Hip Thrust with Pause

12 reps per side

Extra-Range Side-Lying Hip Raise

10 reps per side

1¼ Bulgarian Split Squat

10 reps per side

Extra-Range Side-Lying Hip Abduction

20 reps per side

Feet-Elevated Frog Pump

30 reps

Quadruped Leg Swing

20 reps per side

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