Fire Up Those Glutes & Get Your Best Butt Ever!


Get Your Best Booty Ever With This Butt Workout:


Summer is in full swing, temperatures are up, and bathing suit season is here! Chances are high most of us would like our butts looking firm and sexy during warm weather days. Before we gear up and begin this toning and challenging butt workout let’s first talk about why most people can’t properly fire their glutes.


As you may have guessed, one of the main reasons people can’t properly fire their glutes is due to too much sitting throughout the day. The majority of the population is sitting at a desk staring at a computer screen for approximately 7-8 hours a day. The more one sits, the tighter the hip flexors and hamstrings, making it very tough to activate the glutes. Main reason number two usually has to do with pain or a prior injury. Pain is a big inhibitor of the gluteus maximus, and glutes can be affected by almost any lower body or spine injury. After an injury, most people keep working out, and their movement patterns suffer, leading to compensation for other muscle groups.


Rather than continuing to think about how much we would like to have a better butt, let’s stand up and begin firing those glutes for a firmer booty!


Glute Activation Exercises: Bringing Sexy Back

Fire Hydrant

  • Start on your hands and knees. Place your hands underneath your shoulders and your knees underneath your hips.
  • Flex your feet. Then with your knee bent to 90 degrees, raise one leg out to the side.
  • Lift with your hip and keep your lower leg in line as you lift. Don’t let your foot or knee get higher up toward the ceiling.
  • Keep your arms straight as you lift as high as possible.
  • Perform two sets of 15 reps followed by a short break in between.
  • Take a brief stretch by sitting back on your heels bringing the chest towards the floor.

Crunch Into A Kickback

  • Start on your hands and knees. Keeping your toes pointed, bring one knee back and up towards the chest.
  • Don’t let your lower back arch as you lift your leg up and back so that you can kick up higher.
  • Make sure you are squeezing your glute at the top of the kick and keep your abs engaged. The foot should be driving straight up toward the ceiling.
  • Perform two sets of 15 reps followed by a short break in between.
  • Take a brief stretch by sitting back on your heels bringing the chest towards the floor.

Mountain Climbers

  • Align into a push-up position with arms straight and the body in a straight line from head to ankles.
  • Without changing the posture of the lower back, should be slightly arched, raise the right knee toward the chest.
  • Pause and return to the start position then repeat on the opposite leg.
  • Alternate until you have completed two sets of 15 reps followed by a short break in between.

Single Leg Glute Bridge

  • Lie on the back bending both knees so feet rest on the floor close to the butt.
  • Brace the abs and raise one leg up while bringing the knee towards the chest.
  • Drive the heel of the other foot into the floor.
  • Bridge up until the body is in a straight line.
  • Perform two sets of 15 reps followed by a short break in between.

Single Leg Squats with Kickback

  • Disconnect pulley from the glideboard, push glideboard halfway up the rails, straddle rails and sit at the bottom edge facing away from the tower.
  • Place the feet toward the top of the squat stand, positioned shoulder-width apart.  Slowly lie back, ensuring head is fully supported by the glideboard.
  • Rest hands on the sides of glideboard or cross arms over abs.
  • Keep one foot on the squat stand while lifting the opposite leg up towards the ceiling.
  • Press the foot into the squat stand to return to the starting position while ensuring the knee track over the foot.
  • Add some more challenge by lifting the glutes upward as the lifted leg is still raised throughout the exercise.
  • Perform two sets of 10-15 reps on each side followed by a short break in between.


Sprint Start

  • Disconnect the pulley from the glideboard and stow the handles.
  • With the glideboard at bottom of the rails, face the tower and kneel on the lower part of the glideboard.
  • Place forearms toward the top of the glideboard with palms facing down.
  • Press the active foot against the squat stand to move the glideboard up the rails.
  • Maintaining a neutral spine with shoulders positioned over the elbows, lower the glideboard down the rails until a light stretch is felt in the hips.
  • Add some challenge with one knee on the glideboard, push against the base, sliding up the rails in a jumping manner.  Land softly on the lower rail base and explode back up the rails.
  • Perform two sets of 10-15 reps followed by a short break in between.

Great Glute Exercises On Free App

With advancements in technology it is now easier than ever to download complimentary apps and keep butt exercises always at your fingertips. Take advantage of these free opportunities and check out the Daily Butt Workout by Daily Workout Apps, LLC.

Here you will find 5 to 10 minutes daily butt and leg routines you can complete in the comfort of your own home.

Now go grab an exercise mat, fill up a water bottle, and start firming and toning your way to a better backside! Do you have an effective butt and thigh workout routine?  Don’t hesitate to contact us via email, Facebook, or Twitter; or better yet send us a video of the workout. We would love to hear from you!

Keep Moving,


Cara Beltran

Cara Beltran, CPT, is a NCCPT certified trainer, GRAVITYTrainer, and tennis teaching professional. She completed her undergraduate degree from the University of California at Berkeley where she competed on the women’s tennis team throughout college. Her fitness experience has also included working as the Education and Training Coordinator for Total Gym Global Corporation. Cara currently works as a GRAVITYTrainer for the YMCA of San Diego, where she enjoys teaching classes and encouraging her students to reach their strength and fitness goals. She enjoys inspiring those around her to stay active and be the best that they can be.

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