My favourite booty exercises

11 September, 2018 Training

 Back Squat FemaleThe reason why working out your glutes regularly is great for reducing body fat is because the gluteal group is the largest group of muscles on your body. So when they work, your other muscles MUST work.

Also, because they are the largest group of muscles, they require compound exercises like the squat and deadlift to train them rather than isolated exercises like a bicep curl.

And when you do compound exercises, your body is forced to recruit as many muscles and joints to start and finish the movement. So this in turn increases the physisiological load on your body increasing muscle gains, your metabolism and heart rate which in turn burns more calories and fat.

So below are our favourite glute exercises for a bodyweight workout as well as a workout with weights.

Bodyweight exercises

10min Workout from the video

1A. Bulgarian split squat - 20 sec work each leg

1B. Butterfly glute bridge with powerband around knee – 40 sec work

1C. Pop squats – 60 sec work

No rest, 4 rounds.

Exercises with weights

BB back squat - Try 5 reps x 5 sets; X0X0 tempo; 2 minute rest

BB sumo deadlift - Try 5 reps x 5 sets; X0X0 tempo; 2 minute rest

BB elevated glute bridge Try 10-15 reps x 3-4 sets; 30x1 tempo; 90 second rest


Once again this is our opinion. If you're a DIYPT member, add a comment below. We'd love to hear your favourite booty exercises. 

Click here if you need the tempo explained.