Whether you decide to work out in the morning or at night, getting in some simple movement each day can be beneficial in so many ways. And that doesn’t mean every day needs to be an intense workout session. In fact, we hope these butt exercises help you feel more relaxed and loosened up before you climb into bed.
If you really want to make this a full on workout, you could incorporate all of these moves into a full-body routine to help build strength in your glutes. If that’s your goal, you may even want to consider adding some weight to moves like the lateral lunges and glute bridges. But otherwise, we suggest taking these easy butt exercises nice and slow—focusing on your form, breath, and spinal alignment throughout each move. Instead of putting on your usual go-to gym mix, consider a chill playlist that will help you unwind. Especially when it comes to the last two moves—the lateral lunge shift and the figure-four stretch—take them as slowly as you want, really feeling a stretch in your glutes, hips, hamstrings, and inner thighs.
Since these are intended to be done as a relaxed routine, you can do all the moves once and call it a night. But if you’re looking for a bit more structure, we’ve created a suggested workout below.
Workout Directions
Do each move below in order for 10-12 reps. Do the entire circuit 3 times.
If you’re treating these moves more like stretches, focus on inhaling as you start each movement, and exhaling as you finish each movement. Complete 10-12 breaths of each. Do the circuit 1-2 times.
Our model, Grace Pulliam, teaches aerial yoga, Vinyasa Yoga, and a fall prevention class for senior citizens. When she’s not teaching, she enjoys a variety of dance classes and jogging in the park.
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Katie Thompson 1 Marching Glute Bridge With Leg Extension
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Lie face up on the floor or a mat with your knees bent and feet flat on the floor. With your hands at your sides, your fingertips should come close to touching your heels, or be able to graze your heels. Engage your core to press your low back to the floor.
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Lift your hips, squeezing your glutes at the top. Hold here and lift your right foot off the floor, extending your right leg straight.
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Place your right foot back on the floor and without lowering your hips, immediately lift your left foot and repeat on the other side. Continue to march, alternating sides.
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Katie Thompson 2 Single-Leg Glute Bridge
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Lie on the floor face up with your knees bent and feet flat on the floor. With your hands at your sides, your fingertips should come close to grazing your heels. Engage your core to press your low back against the floor.
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From this position, lift your right foot off the floor and extend your leg.
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Push off your left foot, engage your core and squeeze your glutes as you lift your hips and do a glute bridge.
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Slowly lower your hips back to the floor.
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Do all of the reps on one side, then repeat on the other.
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Katie Thompson 3 Donkey Kick
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Start in an all-fours position, with your wrists under your shoulders, knees under your hips, and core engaged.
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Kick your right foot up and toward the ceiling, engaging your glutes and using your hamstrings to pull your foot upward.
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Keep your core engaged, so you stay stable and don’t tip to the left; and stop lifting before you arch your low back. Remember: This is a strength move, not a flexibility exercise.
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Do all of the reps on one side, then repeat on the other.
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Katie Thompson 4 Fire Hydrant
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Start in an all-fours position, with your wrists under your shoulders, knees under your hips, and core engaged.
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Keeping your leg bent, lift your right knee up to your side, toward the ceiling as if it were being pulled by a string.
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Keep your core engaged, and be mindful to not allow your body to tip to the left as you lift.
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Lower your knee to the starting position and repeat. Do all the reps on one side, then repeat on the other.
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Katie Thompson 5 Kneeling Obliques Crunch
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Start in an all-fours position, with your wrists under your shoulders, knees under your hips, and core engaged.
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Similar to the fire hydrant move, keep your right knee bent and lift your right knee toward the ceiling, as if it were being pulled by a string.
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When your hip reaches a 90-degree angle, push your right foot back, straightening your leg, but keeping your hip open.
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Bring your foot back, and pull your knee forward aiming to tap your right upper arm. Depending on your flexibilitiy, you may not be able to bring it all the way in, and that’s OK.
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Do all the reps on one side, then repeat on the other side.
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Katie Thompson 6 Standing Hamstring Stretch
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Stand in a relaxed position with your hands at your sides, core engaged, and feet hip-width apart.
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Step forward with your right foot, keeping your leg perfectly straight and flexing your foot so that only your heel rests on the floor.
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Hinge, bending at the hip, and swoop down with straight arms tracing the length of your leg. Stand, keeping your arms straight and bringing your hands overhead, before lowering them to your side. You should feel a stretch in your hamstrings, as well as lengthening in your spine as you stand and stretch.
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Now step forward with the other foot and repeat on the other side. Continue to alternate sides, flowing through the movement at your own pace.
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Katie Thompson 7 Lateral Lunge Shift
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Stand with your feet wider than hip-width, your core engaged, and your hips tucked under (so your butt should not be sticking out and your lower back should not be arched).
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You can hold your hands in prayer position at your heart or place them on your hips or waist.
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With your core engaged, lean to the right, hinging at the hip and sending your hips back. Bend your right knee, and keep your left leg perfectly straight so you sink into a lateral lunge.
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Without actually lifting either foot off the floor, push off your right foot to return to your starting position, then lean to the left and repeat on the other side.
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Continue to lean back and forth, keeping your lateral lunges as shallow or deep as you want, depending on your flexibility.
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Katie Thompson 8 Standing Figure-Four Stretch
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Stand with your feet hip-width apart, hands at your sides, and your core engaged.
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Lift your left foot and cross your left calf over your right thigh, making an open figure-four shape.
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Hinge at your hips, sending your butt back, keeping your core engaged, and bend your right knee, as you raise both arms in front of you to help with balance.
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Sit in the figure-four position for at least one full breath.
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With control, stand, and place your left foot back on the floor. Do all of the reps on one side, then switch to the other side.
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You can make this move easier by standing near a wall or sturdy chair, and holding on with one hand for support while you stand and lower. If this move feels like too much for your knees, you can do this same move seated. Simply sit on a chair with your legs crossed and gently push your knee down (toward the floor), as you hinge forward at the hip, leaning over your lap, until you feel a stretch.
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