As a personal trainer I get asked often, especially by my female clients 😉 about exercises for strengthening glutes. Here’s the list of my personal favorites:
1. Single leg bridge. In this video I perform the exercise on the pilates reformer machine, but you can do it on the floor and place your foot on a chair/couch/coffee table/bench, etc. I suggest you do 15-20 reps on each leg.
2. Monster walks: place a resistance loop band around your thighs, bend your knees and come into a squat position, keep your back flat, start taking steps sideways and keep constant tension on the band. Make sure to keep your feet parallel and knees pointing over the toes (don’t let them go inwards!). Take 20-30 steps to the right, then 20-30 steps to the left.
3. Pistol squat. It is one of the hardest calisthenics moves in my opinion, and requires not only leg strength, but a good amount of flexibility in hamstrings and ankles. I suggest you practice this exercise using TRX or holding onto the wall/bar. Do anywhere between 5 and 15 reps on each leg.
You can incorporate either of the exercises into your regular routine, or do all of them as a separate work out (do 2-3 sets of each exercise). Your butt will most likely be sore the next couple days 🙂