Tag Archives: glutes

20 Minute Booty Workout

20 minute booty workout

Lately I have been doing a lots of work on my backside. Not that I mind, I actually love a good booty workout. After having Conor my hips and glutes are just out of whack. I experience a lot of tightness in my hips and pain in my lower back. I also look in the mirror and see I am missing something on my backside. I have started seeing a chiropractor twice a week to help correct it, and have also started adding more glute activation and strengthening into my training.

What does strengthening your glutes have to do with low back pain?

Low back pain can be due to weak or inactive glutes. The glute complex is made up of 3 muscles, the gluteus maximus,┬ámedius, and minimus. This complex controls the motion of the pelvis, torso, hips and legs, and help take the stress off the spine during a lot of our daily movements and activities. I won’t get too complex into the glute complex with you, but let’s just say a strong booty equals a pain-free lower back, and a better looking backside!

My no equipment booty workout!

Here’s a quick workout that combines some great activation and strengthening moves, plus a couple of moves to get that heart rate up! It’s a great booty workout you can do just about anywhere since it requires no equipment. Don’t want to long jump in your apartment or hotel room? Take it outside or do jumping jacks.

Warm-up before getting started with a fast 5 min walk or jog, stretching, and some self-myofascial release. A great stretch to do is the couch stretch to release the hip flexors. Roll over the hip-flexor and quads with a foam roller, and use a ball to on your glutes to get really deep in to the piraformis.

20 Minute Booty Workout

Air Squats

Glute Bridge Pulses

Donkey Kicks

Mountain Climbers

Do you find that you struggle with low back pain? What have you been doing to find relief?