Navy veteran and fitness coach Katie Salerni, known as "KatyLiftz," demonstrates a powerful bodyweight glute workout. This routine focuses on building strength and stability, targeting key glute muscles without any equipment.
The four essential exercises are designed to hit different areas of the glutes, making them suitable for beginners and adaptable for advanced users. The workout can be performed anywhere, from home to the gym.
Donkey Kick
This move targets the upper glutes and hip flexors, improving posture and potentially alleviating back pain. Execute by kneeling and raising one bent leg backward.
Glute Bridge
Primarily targeting the gluteus maximus, this exercise also engages the medius and minimus muscles. Focus on squeezing the glutes and bracing the core to avoid back strain. It also works the hamstrings and aids posture.
Lying Reverse Leg Raise
Ideal for those who sit for extended periods, this exercise decompresss the spine while toning the lower glutes and hamstrings. Ensure hips remain still and lift with the glutes.
Lying Lateral Leg Raise
This exercise isolates the gluteus minimus in the outer hip, enhancing stability and gait. The gluteus medius is also recruited. Keep legs straight during the lift for maximum tension.
Aim for 1 to 3 sets of 12 to 20 repetitions. Start with bodyweight and add resistance as your form improves.