The Tight and Tone Booty Workout You Can Do Anywhere

In this booty sculpting workout you’ll discover how to tone and tighten your butt without any equipment. And the best part about this workout is you can do it right from the comfort of home or anywhere you choose.

Tight Tone Booty Workout

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Even without access to a squat rack, the glutes can still get a good workout. The following are quick, simple, equipment-free exercises that get the lower body burning for better balance and endurance.

Single-Leg Balance:

The single-leg balance looks simple on the surface, but it’s an exercise that takes a sophisticated team effort from your gluteus maximus, gluteus medius, quadriceps and hip flexors all at once. The hamstrings and calves will get a little workout too.

Performing the Single-Leg Balance:

Single Leg Balance

Start by standing up straight with a neutral spine, your hands on your hips, and your feet pointed straight ahead. Have your hips lined up evenly with your knees and ankles. Keep your hands glued to your hips as you raise either your right or left leg backward up to a 90-degree angle in a controlled manner.

Aim to raise your leg steadily, for an ascent of about 4 seconds, before locking it into a bent position with the knee pointed dead ahead.

Let your grounded opposite leg accept the shift in weight steadily, and hold the balanced position for 2 seconds. After 2 seconds, control the leg back down to its original position to complete the repetition. Repeat for 6 repetitions before switching to the opposite leg, or repeat for 12 total alternating repetitions to complete one set. Take 60 seconds of rest before the next set.

Repetitions: 6 repetitions on one leg before switching/12 total alternating repetitions | Sets: 1-3
Recommended Tempo: 4-second elevation, 2-second hold, controlled descent

Hint: If your balancing leg starts to shift, resist the urge to take your hands off of your hips. Instead, tighten your core to stabilize your posture.

Floor Bridge:

The floor bridge not only engages the glutes, but stabilizes your core at the same time. The glutes will also be working with the hamstrings and lower back.

Performing the Floor Bridge:

Glute Bridge

While on your back, have your knees bent at about a 45-degree angle. Make sure that your feet are flat on the floor, roughly shoulder-width apart and pointed straight ahead, neither rotated in or out. Your knees should be just about right over the heels.

Extend your arms out to your sides to form a cross with your torso, and keep your shoulders relaxed with your head on the floor. Tuck in your chin to make sure that your cervical spine stays properly aligned.

Take a deep breath, and then exhale while letting your hips slowly float off of the ground by driving through the heels. Avoid trying to elevate too quickly, and aim for a 4-second rise. Let the hips elevate until you’ve formed a nice and straight arrow that shoots from the top of your knees, down through your hips and straight to your shoulders.

Avoid raising the hips so high that your back arches, but aim to keep your torso as straight as comfortably possible while suspended in the air. If you find it a bit challenging to keep your back as straight as you’d like, try to draw in your core and squeeze your glutes. Building up more muscular tension in your core and glutes can make it a bit easier to keep you from dipping.

Aim to hold the position for 4 seconds. Keep breathing openly and deeply, without closing your airway. Once 3 to 5 seconds have passed, slowly lower your hips back down to the ground and settle into your original position to complete the repetition. Repeat the motion 12 to 15 times in total to complete one set, and take 60 seconds of rest before beginning the next.

Repetitions: 12-15 | Sets: 1-3
Recommended Tempo: 4-second elevation, 3-5 second hold, controlled descent

Single-Leg Floor Bridge:

The single leg floor bridge is a progression of the floor bridge that uses one leg for support instead of two, challenging your balance and demanding more endurance from the actively engaged muscle groups.

Like the two-legged bridge, the single-leg floor bridge is an engagement of the glutes and core while the hamstrings and lower back play support roles.

Performing The Single-Leg Floor Bridge:

Single Leg Glute Bridge

Just as before, the single-leg floor bridge begins by lying flat on your back. Have both fleet flatly planted on the floor, shoulder-width apart and facing forward, with your knees bent at a roughly 45-degree angle and positioned just about the heels. Have your arms extended out to both sides to form a cross with the torso, relax your shoulders, and let your head rest on the floor. Keep the chin tucked for constant cervical spine alignment.

Extend either the left or right leg fully while keeping the other in place. While keeping the knee of the extended leg as straight as comfortably possible, take a deep breath and drive through the heel of your grounded foot to float your hips upward. Act as though your hips are being very steadily pulled up to the ceiling with an invisible rope for about 4 seconds.

And without going to the point of hyperextending your back, aim to form a straight diagonal line from the tip of your extended leg’s toes, down through your hips and to your shoulders.

Keep the grounded foot firmly in place while aiming to hold the suspended position for 4 seconds. Focus on engaging your core and squeezing the glutes to remain fully stabilized. After 4 seconds have elapsed, slowly lower your hips to the ground while keeping your extended leg straight and tight.

Let your hips touch the ground at a controlled pace, while trying your best to avoid bending back your extended knee. Repeat the motion 12 to 15 times to complete one set, alternating if you’d like, and take 60-90 seconds of rest before beginning the next set.

Repetitions: 12-15 | Sets: 1-3
Recommended Tempo: 4-second elevation, 4-second hold, controlled descent

Quadruped Opposite Arm and Opposite Leg Raise (Bird Dog):

The quadruped opposite arm and opposite leg raise, also called the bird dog, engages your glutes, stabilizes your core, trains your coordination and challenges your balance. The bird dog will involve motion in not only your hips and knees, but also your shoulders. While your glutes and shoulder are being being tensed, your quads and upper/middle traps will give them support.

Performing The Opposite Arm and Opposite Leg Raise (Bird Dog):

Bird Dog Exercise

This exercise will begin on your hands and knees. Keep your back as straight as you can, neither arched nor rounded. Have your hips in a neutral position, and let your feet rest on your toes. Aim to keep your shoulders lined up with your neck and back throughout the exercises to the best of your ability. As with the floor bridge and single-leg floor bridge, keep your chin tucked – this will ensure that your cervical spine stays properly aligned with your back at all times.

To begin the first repetition, take a deep breath, tighten your core and draw it in. While keeping it completely straight, slowly raise either your right or left arm while fully extending the opposite leg; don’t try to go too fast.

With your thumb pointed up toward the ceiling, keep your arm and opposite leg in alignment with your neck, shoulders and back. Aim to stabilize your position so that a straight line could be drawn from the tip of your index finger, along your shoulders and back, to the spot perfect parallel with your opposite leg’s foot.

Hold the fully extended position for 4 seconds, breathing deeply and resisting the urge to close your airway. If you find it challenging to maintain a straight back, tighten your core and glutes to correct the alignment. When 4 seconds have gone by, slowly bring both your extended arm and opposite leg back in at the same controlled pace.

Return the arm and leg to their original positions to complete the repetition. Begin the next repetition by drawing in your core again before carry out the same motion with the opposite limbs. Repeat with alternating repetitions 12 to 16 times to complete one set, and take 60-90 seconds of rest before beginning the next set.

Repetitions: 12-15 | Sets: 1-3
Recommended Tempo: 4-second elevation, 4-second hold, controlled descent

Hint: If keeping both your arm and leg fully extended at once is too difficult to maintain a fully straight alignment, you can regress the exercise by performing the arm raise and leg extension separately instead of simultaneously. As your core endurance develops and you become more comfortable with the arm raise and leg extension on their own, doing both motions at once will start to feel more natural.

Tight Tone BootyThings To Keep In Mind

These exercises are most beneficial when they’re done in a steady, controlled manner. The main challenge of the bridges and bird dog won’t be from come from going through the initial motions to reach a fully elevated or extended position, but to keep that final extended or elevated position as firmly stabilized as possible.

In the bridges and bird dog, an easy quality control check for your posture can be to imagine a yard stick running along your torso, hip and knee at all times. The better your alignment, the better of a chance your muscles will have to fully benefit from the exercises.

These exercises all use the glutes as the main mover muscle, but they’ll also train all of the muscles in the lumbo-pelvic hip complex (LPHC) to be more in-sync. With a stabilized core, everything above and below the hips benefits from being based in a stronger, better balanced and coordinated control center of muscles.

About the Author Dwayne Lindsey

Dwayne Lindsey is an NASM Certified Personal Trainer and Weight Loss Specialist. Dwayne provides his clients with weight loss coaching, personalized exercise plans and guided fitness training. You can learn more about how Dwayne can help you shed that unwanted weight HERE