No squats, no lunges, and no jumping throughout the next 20 minutes of this intense low impact lower body workout. Whether you’re coming back from an injury, need to take some impact off the joints and still want to tone and feel the fire through your backside, this workout is for you! In just 20 minutes these exercises will WORK the butt!
While compound movements such as squats and lunges are effective for the glutes, there may be times when you want to train the glutes at home without any weights and while staying lower impact on the joints. This can all be possible with this quick, at-home workout.
Exercises to Expect to See In This Workout:
Warmup: Inner Thigh Activation
Glute Bridges – Targets the Gluteus Maximus (think a squat without the impact on your knees)
Clamshell – Targets the Gluteus Medius or what we know it as the Side Glute
Table Top Leg Lifts + Glute Presses – Targets all three heads of the glute (gluteus medius, gluteus maximus, gluteus minimus)
These are great lower body movements that can be done with just the weight of your body or as shown in this video with a mini resistance loop. The mini resistance loop will add a little extra resistance to the muscle throughout each movement. If you’re looking to increase lower body strength, tack this workout onto the end of another workout or have it be your stand alone workout of the day. If you’re looking for even more of a booty burn, finish the workout and press play again to really target the lower body and it’s slow twitch muscle fibers!
And of course if you’re ready to take it to the next level, feel free to try this 10-Minute Legs and Glutes Workout! Grab your mini resistance band, a mat and towel, and let’s hit the lower body with this low impact lower body workout!
Equipment: Mini Band, Mat
Instructor: Sam Cameranesi