Get ready to kick your own butt into gear! Grab your FeetUp Trainer (and maybe a set of resistance bands) and check out these 8 great exercises that shape and tone your glutes.
Shape your glutes with Supported Hip Thrusts
Sit in front of your FeetUp Trainer with your shoulder blades resting against the cushion edge.
Bend knees and have your feet about hip-distance apart.
Exhale: press heels into ground, engage your core to push pelvis upward by squeezing glutes.
At the top of the thrust: shins should be vertical with knees stacked above ankles and torso parallel to ground.
Inhale: gently lower back down to the starting position.
Start with 8 – 12 reps for 3 sets.
Fire it up with Leg Kickbacks
(Tabletop Hip Extension)
Start in a Supported Forearm Tabletop: knees below hips, elbows below shoulders, forearms resting on cushion. Make sure to keep core engaged with a neutral neck and spine (look straight down).
Exhale: Lift right knee to straighten leg by extending heel backward and slightly up. Avoid rotating hips or shoulders. Make sure that the glutes do most of the work!
Inhale: Return leg to the starting position to complete the rep.
Try 8 – 12 reps for 3 sets on each leg, alternating back and forth for 6 sets total.
Shape that butt with Supported Clamshell Leg Lifts
Start in Supported Forearm Tabletop (see above).
Inhale: Keeping the knees bent, engage glutes to lift your right leg outward at a 45 degree angle.
Exhale: Lower leg back to starting tabletop position complete one rep.
Try 8 – 12 reps for 3 sets on each leg, alternating back and forth for 6 sets total.
Want an extra challenge? Try this exercise with a resistance band just below the knees!
Lift your butt with Elevated Glute Bridges
Start on your back with knees bent and feet on the frame of the Trainer.
Keep arms at your side for support. If this is too high, start with your feet on the ground.
Inhale: Press through heels with core engaged to lift your hips in line with knees and shoulders. Try to lift from your glutes instead of your back. Avoid pressing your neck into the floor. Hold for 2 seconds at the height of the movement.
Exhale: Slowly lower your hips back down to the ground with control to complete one full rep.
Try 8 – 12 reps for 3 sets at an even pace.
Shape your glutes with a Lateral Band Walk (Crab Walk)
Loop a resistance band just above your knees and stand shoulder-width apart in a half squat.
Shift your weight to right leg. Take a large lateral step outward with the left leg. Shift weight into left leg and follow step with the right foot.
Continue stepping in one direction for 8 –10 steps.
Work the second side with the same moves in the opposite direction. If everything works out, you should end where you started.
The resistance band is completely optional. Keep your hips level, feet parallel, and avoid bouncing up and down with each step.
Repeat for 3 sets in each direction!
Tighten that tush with these Standing Hip Abductions
Start standing sideways near a wall with feet hip-distance apart.
Place right hand on wall to support with left hand on your hip for balance.
Step weight into right leg to left leg out and away from the wall.
Keep toes forward and leg extended. Hold for 2 seconds before returning to starting position.
Want an extra challenge? Try this exercise with a resistance band around the ankles.
Still want more? Take it away from the wall!
Try 8 – 12 reps for 3 sets on each side, alternating back and forth for 6 sets total.
Tone that butt with some Bulgarian Split Squats
Stand about 2 feet in front of your FeetUp Trainer. Step your left leg back to rest the top of your foot on the cushion to begin.
Bend the standing right knee to lower your body as far you feel comfortable.
Keep shoulders and hips facing forward! Press down through your right heel to return back to standing to complete one rep.
Try doing 8 – 12 reps for 3 sets on each side (6 sets total).
Shape your glutes with a Trifecta of Seated Hip Abductions
Sit atop your FeetUp Trainer with shoulders stacked above hips and a resistance band just below the knees. Keep spine stacked and engage glutes to push knees outward.
Hold for 2 seconds before slowly releasing back to the starting position to complete one rep.
Perform 10 – 20 reps. Slide your sit bones to the edge of the cushion and lean slightly forward without hunching your shoulders.
Perform another 10 – 20 reps. Move back to the original seated position and lean your torso slightly back. You may grab the frame at any time for more support.
One last time: perform another 10 – 20 reps! Well done.
Here's the entire Shape Your Glutes sequence:
Congratulations! Your butt is most likely on fire by now-- a common side effect whenever one want Take a moment to stretch and release before enjoying the rest of your day.
