Wake Up Sleepy Glutes With These 10 Bodyweight Butt Exercises

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The Best Bodyweight Glute Exercises For Women

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What if we told you your glutes weren’t only the foundation of a healthier set of legs but also part of having a strong, functional core? That’s right: as important hip-stabilizer muscles, your glutes act as a crucial part of your core — the “powerhouse of your body,” says Kira Stokes, creator of The Stoked Method and the KSFit app.

Training your glutes helps build major foundational strength that benefits your entire body whenever and however you move. And in case you didn’t know, your glutes aren’t just a singular muscle: there are actually three. “Your glutes are the largest muscle in your posterior chain and made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus,” Stokes explains. “These three muscles work together to provide foundational strength for the lower body in order to perform both athletic movements and daily tasks in life.”

If you suffer from lower-back pain — especially from sitting for long periods — you might need to wake up your glutes. “Strengthening your glutes can help reduce or eliminate low-back pain by providing support for your low-back muscles,” Stokes explains. The gluteus medius (or side butt), specifically, is partially responsible for stabilizing your low back and pelvis when standing or walking.

Even though heavy squats, deadlifts, and weighted glute bridges are sure to build butt muscles, there are plenty of bodyweight glute exercises you can do to activate and build strength in your butt without any equipment needed. Try these 10 no-equipment glute exercises, and you’ll see that you can build a powerful — and very awake — butt right at home. (And if you want to make it more challenging, you can add dumbbells, ankle weights, or a mini resistance band to all of the moves.) Incorporate them into your workouts, or do them all together for a seriously challenging at-home butt workout.

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