How to pump up your glutes without any equipment

In this workout, we have collected the best exercises for pumping the gluteal muscles. You only need a stable support with a height of 45-50 cm.

Also, if you wish, you can use a weight in the form of a backpack or a bag with heavy things or a canister of water. But the muscles will get a good load without it.

How to do a workout

First you need to do a simple warm-up to wake up your muscles. Do two circles of the following exercises:

• Jumping "legs together - legs apart" - 15 times.
• Air squats - 10 times.

Next, move on to the basic workout movements. Perform the exercises one after the other the specified number of times with a rest of 60 seconds between them.

• Classic steps - 12 times per leg.
• Buttock bridge on one leg - 15 times per leg.
• Cross steps - 10 times per leg.
• Lifting the legs lying on the stomach - 20 times.
• Split squats - 12 times per leg.

When finished, rest 60 seconds and start over. Perform 3-5 circles, focusing on the state of health and condition of the muscles.

How to do exercise

Classic steps

Stand one step away from the dais, place your foot on it, transfer your body weight and walk. Fully straighten your legs at the hip and knee joints, the other leg can be placed side by side on the toe or left in the air.

Smoothly and under control, descend from the dais, and then repeat the exercise from the same leg. Do 10 times on the right side, and only then move to the left.

Do not push off the floor with your other foot, keep your back straight and try to walk without using inertia.

One-legged glute bridge

Lie on the floor on your back, bend your knees and place your feet on the floor, place your hands along your body. Straighten one leg up, pointing your foot towards the ceiling.

Lift your butt off the floor and straighten completely at the hip joint. Squeeze your buttocks with all your might and smoothly return to the starting position.

Do 10 slow, controlled reps, then switch legs and repeat.

Cross steps

Stand sideways to the support and put your foot on it, which is located further away. For example, if you stand with your right side to a chair, your left leg will be the working one.

Trying not to lie down on the knee with the body, transfer your body weight to the leg standing on the dais, and squeeze yourself up, straightening the knee and hip. It is not necessary to substitute the other leg - you can leave it in the air.

Smoothly lower back down and do nine more reps, and then turn the other side to the elevation and complete the approach from the opposite leg.

Raising the legs lying on the stomach

Lie on your stomach, fold your arms in front of you. Bend your knees, spread your legs slightly and connect your feet. Lift your knees off the floor, strain the yago for 1-2 seconds and lower it back. Lower your feet to the floor smoothly and immediately raise them again.

Split squats

Stand with your back to a chair, put the toe of one leg on it. Put your hands on your belt or hold in front of your chest. Squat to parallel hips with the floor or slightly higher. Make sure that the knee does not curl inward, and the back does not slouch. Straighten up and repeat.

If you find it difficult to save equilibrium on one leg, do the exercise next to the support so as not to fall.

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Try a workout and write how your hips and buttocks feel.