The 30-Day Home Bodyweight Challenge

Yesterday I mentioned that the easier we make healthy changes, the more likely they are to stick.

And for some people, getting to the gym on a regular basis just isn’t easy. Yes it is an excuse, but it is an excuse that causes many people to fail at reaching their goals.

Which is why I’ve become big into posting home workouts you can do with just bodyweight.

Because I also love butt workouts, today I’m posting a great bodyweight glute workout.

For more workouts like this one, check out The 30-Day Fitness Challenge.

The Home Bodyweight Glute Workout

WARM UP
Stretch and Roll Out:
Calves
Hips
Quads
Hamstrings
Groin

ACTIVATION
Complete 2 rounds of the circuit below. Hold each move for 2-5 seconds at the top so you really feel the muscle begin to work.
CIRCUIT:
12 reps each side Donkey Kicks
12 reps each side Clams

WORKOUT
Do both exercises back to back then rest up to 1 minute between rounds. Between supersets, rest up to 2 minutes.

SUPERSET #1:
10-20 reps each side 3 Count Single Leg Deadlift
10-20 each side Single Leg Glute Bridge (Hold 2-5 seconds at the top.)

SUPERSET #2:

10-15 reps each side Diagonal Lunges (Curtsy to Front Angled. Both lunges equal one rep.)
15-20 reps Reverse Hyper (Hold 2-5 seconds at the top.)

SUPERSET #3:

10-20 reps each side Backward Lunge
10-15 reps each side Fire hydrants (Hold 2-5 seconds at the top.)

COOL DOWN
Stretch and Roll Out:
Calves
Hips
Quads
Hamstrings
Groin

NOTES:
If you have weights at home, you can definitely use them. But slowing down the tempo of each move, or adding in a towel for the back lunge, can also advance the exercise.

EXERCISE DESCRIPTIONS:

Donkey Kicks – Start on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet. Drive one foot back and up toward the ceiling, keeping the knee bent to 90 degrees. Make sure to drive the heel up and back. Do not arch the low back. Squeeze the glute as hard as you can at the top of the lift. You should not feel this in your low back at all if you are squeezing your glute and not arching to get the leg higher. Do not let the knee rotate in or out. Hold at the top and then lower the knee down. Repeat all reps on one side before switching. Do not bend your arms as you perform the movement.

donkey kick
Clams – Lie on your side, propping yourself up on your forearm. Place both legs together, one directly on top of the other. Keep your feet together and bend your knees in a bit. To perform the move, lift the top leg open like a clam opening up. Keep the feet together as you open and don’t allow yourself to rock backward. You want to press your hips forward and squeeze your glutes as you open that top leg. When you first do this move, it can be good to do it against a wall so that you don’t rock backward. To apply some resistance, press down on the top leg with your hand or place a mini band around both legs below your knees. Perform all reps on one side before moving to the other side. Below is a picture with the band.

clams with mini band
3 Count Single Leg Deadlift – Stand on one foot with the knee of that standing leg slightly bent. Hinge over at your hips, sweeping the other leg back toward the wall behind you. Take 3 seconds to hinge over. Pretend you are driving the heel of that foot straight into the wall behind you. Lean forward with your upper body as you hinge forward, keeping the back nice and flat. Make sure that as you hinge, you are sitting into the heel of your standing leg. Do not lean forward and come up onto the toes of your standing leg. Remember to lower down for a 3 count. To stand back up, drive through the heel of your standing leg and squeeze your glute at the top. Come up quickly. Try not to tap the other foot down at all or at least not till you are fulling standing. Then slowly lower back down, taking 3 seconds to hinge over. Complete all reps on one side before switching to the other leg. You can slow it down to a 5 count if the 3 count becomes easy or you can hold weights in each hand.

bodyweight single leg deadlift
Single Leg Glute Bridge (Hold 2-5 seconds at the top.) – Lie on your back with your knees bent. Your feet should be flat on the ground. Try to bring your heels back close enough to your butt that you can just graze your heels with your finger tips. Lift one leg up and bend the knee to 90 degrees. Drive up through your heel on the ground, lifting your hips as high as you can. Keep your core engaged and squeeze your glutes so you don’t feel the move in your low back. Do not let your knees fall together. Your feet should be about hip-width apart. At the top of your glute bridge, you should be driving through your heel and your upper back. Hold at the top of each lift for 2-5s. To advance this move, place your foot up on a table or chair. To regress the move, do a two leg glute bridge from the ground.

single leg glute bridge

Advanced variations

Diagonal Lunges (Curtsy to Front Angled. Both lunges equal one rep.) – Start standing tall with your feet together. Then, starting with the right foot moving, step the right foot across and behind the left leg. Step back toward about “7″ or “8″ on the clock. Do not step too close to the left so that you have space to sink down into a deep lunge. Drop the back knee toward the ground, keeping the front heel on the ground. You should feel the lunge in the outside of your front butt cheek. Then bring the right foot back forward and stand up nice and tall. Beginners will want to pause here while more advanced exercisers will want to go right from the curtsy lunge to the angled front lunge. Step the right foot forward out of the curtsy lunge into a front angled lunge. Move the right foot forward and out to about “1″ on the clock. Both toes should be pointing straight ahead as you bend both knees and sink down toward the ground. Keep your front heel down as you lunge down. Then drive off the front heel to come back to standing. Then go right from the angled lunge back into the curtsy lunge. Repeat until all reps are complete on that side and then switch.

curtsy to front angled lunge
Reverse Hyper (Hold 2-5 seconds at the top.) – Lie face down on a table or bed with your legs hanging off. Make sure your hips are right at the edge. Hold on to something in front of you if you want. Keep your upper body relaxed. Squeeze your legs together and point your toes out. Lift your legs to basically parallel to the ground, keeping your legs straight. Do not hyperextend your back and lift way higher than parallel. You do not want to feel this in your low back. Keep your core tight and really squeeze your glutes as you lift. You can also do this on the ground although it doesn’t give you as big a range of motion.

hyper
Backward Lunge – Start standing with your feet together. Step one foot back into as deep a lunge as you can handle, bending the back knee and dropping it toward the ground. Your front knee should bend as well, but your knee shouldn’t go forward over your toe. Make sure to really sit back on that front heel and keep your chest up nice and tall. Then, driving through that front heel, come back to standing. Step that back foot back forward. To make the move harder, place a towel or slider under the foot moving back. Instead of stepping, you will slide the foot back into a deep lunge.

towel back lunge

The towel backward lunge variation.

Fire hydrants (Hold 2-5 seconds at the top.) – Start on your hands and knees with your hands under your shoulders and your knees under your hips. Both feet are flexed. Keeping the knee bent to 90, lift the leg straight out to the side like a dog peeing on a fire hydrant. Make sure to keep the knee and ankle at the same height. Your foot shouldn’t be way up in the air and your knee shouldn’t be way above your foot. Your lower leg should be in a nice parallel line from the ground. Do not bend your arms to raise your leg higher off the ground. Also try not to lean into the standing leg. Squeeze the glute and hold at the top, keeping the foot flexed. Then lower down and repeat.

fire hydrant glute activation

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Posted on January 7, 2014, in Man Biceps, Workout and tagged , , , , . Bookmark the permalink. 2 Comments.

  1. Thanks for posting these workouts!

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