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? 🔥

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