Our 6 Favourite Lower Body Burner Exercises 🍑
Are you looking for some low intensity exercises to activate your glutes and build a stronger lower body? We’ve put together our top 6 favourite exercises that target your glutes. Plus, you can do these from home! All you need are some booty bands & a yoga mat, and you're ready to go.
Complete 12 reps of each exercise. Repeat each exercise for 3 rounds, before moving onto your next exercise.
Let’s do it!
Glute Bridge
- Loop your booty band around both of your thighs, just above your knees.
- Get into your starting position (face up, back touching floor) and place your feet firmly on the ground.
- Keep your core engaged during this exercise, and shoot your hips up as high as you can, while squeezing your glutes!
- Hold your bridge at the top for 5 seconds before slowly coming back down to your starting position.
- Complete 12 reps.
Clamshells
- Loop your NH booty band around both of your thighs, just above your knees.
- Lie on one side and position your legs at a 90 degree angle. Prop your head up on your hand.
- Keep your feet together and you slowly lift your top knee upwards, keeping your core engaged and squeezing your glutes.
- Hold at the top for 3 seconds, before lowering your knee back down.
- Complete all 12 reps on one side, before switching to your other side.
Crab Walk
- Loop your NH booty band around both of your thighs, just above your knees.
- Start in a squatted position. Keep your feet shoulder width apart.
- Staying in your squatted position, slowly step in one direction while keeping your core and butt engaged.
- Repeat 12 reps in one direction, before coming back in the other direction.
Donkey Kicks
- Loop your NH booty band around both of your thighs, just above your knees.
- Start on your hands and knees, engage your core and keep your back flat in a tabletop position.
- Slowly, kick your right leg up to the sky, with your foot facing flat towards the ceiling.
- Repeat for 12 reps on one side, before changing legs.
Plank Jacks
- Loop your NH booty bands around both of your thighs, just above your knees.
- Start in a plank position, with your back straight!
- Jump both legs out and in while engaging your core and squeezing your glutes. Try to keep your back as straight as possible throughout the movement.
- Repeat for 12 reps.
Squat to Side Leg Lift
- Loop your NH booty bands around both of your thighs, just above your knees.
- Start in a standing position, with your feet shoulder width apart.
- Complete a full squat, but on your way up, kick one leg out to the side, while squeezing your butt.
- Alternate legs, and complete 12 reps each side.
How did you go? 🔥