5 Beginner Booty Moves for Glorious Glutes

By , Elizabeth Lowry, Staff Writer
The recent pop culture obsession with the derriere aside, there are a huge range of reasons for making glutes gains. Not only will you be able to jump higher, stand taller and run faster, but you'll also experience fewer lower-body aches and pains when you engage your rear. And, bonus: Increasing lean muscle mass anywhere also ups your calorie burn when you're at rest.

Luckily, you can feel the booty burn without using a bunch of fancy equipment. We curated a wide variety of lower-body videos, many of which call for nothing more than a little sweat and your own bodyweight. Go ahead and give these well-rounded routines a go!

Hips, Glutes Focus  
 

In just 15 minutes, Jessica Smith shows you how to concentrate on your hips and glutes in any size space, with no fancy equipment; you'll only need a chair or countertop for balance. These exercises will help to develop your range of motion, joint stability, balance and muscular endurance, not to mention getting you those glutes gains.  

Balance and Glute Strength
 

Grab your mat and clear a place on the floor as Cassey Ho leads you through a challenging butt routine that's great for beginners. These seven exercises will work on your stability and balance with moves including bridge leg sweep, pointed leg pulse and heel clicks.  
 
Slow and Low Glutes Shapers 
 
 
Pilates expert Namrata Purohit carefully demonstrates how to do five beginner glutes exercises in this 12-minute video that will help you shape your backside. These exercises are perfect if you're new to working out and want to learn appropriate form, and she promises "your bum will be smiling" when you're finished.  

Lift Your Booty at Home    
 
 
Join Fitness Blender trainer Kelli Segars as she leads you through 10 minutes of glutes and thigh exercises that will help you tackle those tough areas. Segars tells you when to take a break in between sets and how to modify the exercises to suit your needs. In just five minutes, you could be feeling the glorious glute burn. 

Bombastic Booty With a Stability Ball
 

Mix up your rear workout with a stability ball. Trainer Cassey Ho shows you her bombastic booty Pilates moves using exercises such as leg lifts and hamstring rolls. At a runtime of just 8:34, consider working through it twice! 

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Comments

LIL-VIXEN 2/10/2020
Thanks for all the exercise tips that are guaranteed to give you an awesome workout. Report
CKOUDSI617 2/1/2020
Boy, do I need these! I have very little booty at all! In fact my "potbelly" is 47" and my hips are just under 41"! (It's like I was put together backwards, LOL!) Must...fix! Report
REDMANCHRONIC 10/27/2019
Just once I would like to see an overweight/obese person side by side with these totally fit women as they run through their routines. Then we (and they) can see what a comical and utterly impossible view of these exercises for fat people. Listen, most of us here are just trying to manage our eating habits and get physical activity (within our abilities) in an effort to achieve better lifestyles that will help to avoid gaining more weight and hopefully lose the large number of pounds that we need to lose. I think it is great that there are extremely fit people out there, but I think I would learn better if the 'trainers' had some weight to lose as well. --Just one of my pet peeves with SparkPeople-- Report
RO2BENT 9/1/2019
Work that moneymaker Report
REDROBIN47 9/1/2019
Thank you Report
BONNIE1552 8/16/2019
Thanks. Report
KHALIA2 5/19/2019
Thanks! Report
KHALIA2 4/11/2019
A great workout! Report
DRAGONFLY631 4/11/2019
Thank yiu Report
Thank you Report
NASFKAB
useful tips though some will be beyond me Report
KHALIA2
Great blog! Thank you! I just finished exercising, and my knee has a pain in it. Report
Great article! Report
saved for future workout sessions Report
Awesome Report
These look doable. Report
great workouts Report
I am a little to old for glorious glutes! But I work my butt anyway Report
These exercises look like some time I could do. I'll have to incorporate some of them in my daily routine. Report
FRANKSTRINNGALL
I Love To Read About Exercise. Report
I can barely hear music; can not hear speakers at all! Report
OMG! I had volume at max & couldn't hear even half the Core Fusion chatter. I won't bother with them again! Report
ADATANZO
I only have one leg, so I need chair exercise Report