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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