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Grow Your Glutes At Home | No Equipment | Myprotein
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Jan 30, 2025
Looking for a killer booty workout to fire up those glutes? We’ve got you covered with this no-equipment home workout. Personal trainer and online coach, Simone Farrington, is here to put you through your paces with this high-intensity session. Who says you need machines or weights to have a challenging workout? We promise you won’t be getting through this without feeling the burn or breaking a sweat. Designed to target your glutes, it’s the perfect equipment free booty workout to get you closer to your goals. ** See more from Sim here: https://bit.ly/3ppYeb7 ** At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts. Subscribe to our channel: https://www.youtube.com/user/MyproteinUK Shop Myprotein https://www.myprotein.com/
View Video Transcript
0:00
hi i'm sam and today we are going to be
0:02
doing
0:03
a no equipment glutes workout
0:06
20 minutes smash it out let's do this
0:10
so your first exercise is
0:13
a double low squat and you're gonna jack
0:15
your feet out and in
0:16
are you ready to join me in three
0:20
two one let's go
0:25
great work team we've got 45 seconds
0:28
here
0:30
five exercises three rounds
0:34
done that's it
0:37
all i need from you in this time
0:40
is to give it all you've got we're gonna
0:43
work as hard as we can
0:46
[Music]
0:48
we're over halfway great start
0:53
you should be starting to feel just a
0:55
little bit warmer
0:58
[Music]
1:00
stay as low as you can good out
1:04
in one more
1:07
great shake it out we feeling warm a
1:10
little bit
1:12
good okay we've got 10 seconds rest and
1:15
then we're going to go into curtsy
1:16
lunges
1:18
like yours behind alternate side
1:22
join me let's go second exercise your
1:26
front foot is firmly planted
1:28
other leg goes behind parallel with the
1:30
floor it's called a curtsy lunge because
1:32
it looks like a curtsy
1:34
chest up if you need to use your arms
1:37
do it core tight great
1:42
still smiling good see if we're still
1:45
smiling in the third round
1:47
[Music]
1:49
wonderful you're smashing it i can tell
1:57
ten seconds come on
2:00
earn that recovery stay with me
2:03
three two
2:07
shake it out great
2:10
[Music]
2:13
okay we're going down onto the floor
2:16
kickbacks hands underneath your
2:20
shoulders
2:22
alternate leg kick it up heel up to the
2:25
ceiling
2:27
feel that squeeze in your glutes
2:30
we are booty building
2:33
core nice and tight squeeze
2:37
feel it great
2:39
[Music]
2:42
we are halfway
2:51
15 seconds don't rush it
2:55
work all the way to your recovery
2:57
[Music]
3:02
10.
3:05
[Music]
3:08
breathe great we're staying down over
3:11
onto our backs
3:14
hands are on the floor don't join me yet
3:18
we're gonna squeeze up into a glute
3:19
bridge squeeze out
3:21
back down join me now squeeze up
3:25
knees out back together bum down
3:30
great
3:32
this should be feeling a little bit
3:34
spicy now
3:36
that means we're working hard working
3:39
hard
3:39
means we get results and team that's
3:42
what we're here for
3:46
over halfway show me what you're made of
3:51
push good really squeeze at the top
3:58
10 seconds
4:02
five give me one more rep
4:07
boom all right breathe we are back on
4:10
our feet
4:12
shake it out
4:17
backwards lunge kick back
4:20
let's go same leg kick it up
4:24
[Music]
4:26
i'm going to show you side on so you can
4:28
see the technique
4:30
same leg until i tell you to switch
4:33
lunge it back lift and squeeze in a tiny
4:36
little bit of a lean forward
4:40
engage your core weight is in this leg
4:43
keep a slight bend in your knee when you
4:46
stand
4:47
switch other side because you've got
4:50
even it out
4:52
you don't want one glute bigger than the
4:54
other
4:57
[Music]
4:59
killing it come on
5:07
all the way breathe
5:10
all right shake it out you've got one
5:14
more exercise
5:15
and we've done one round that's one
5:17
round
5:18
out of three low lunge pulse
5:23
same leg let's go down low
5:26
lunge it down feel the burn
5:30
stay as low as you can back heel is
5:32
lifted
5:33
front foot is planted firmly into the
5:35
ground
5:36
if you wobble in take that stance a
5:38
little bit wider
5:39
that will help
5:43
squeeze everything i know it's burning
5:48
switch other leg
5:52
you've got this as low as you can
5:56
[Applause]
6:04
five
6:06
two one oh
6:09
nasty shake it off we're warm now
6:13
a little bit of a sweat on great start
6:16
two more rounds just like that
6:20
three seconds we're gonna double low
6:23
squat
6:25
out and in feet together
6:29
jack wide bring him back
6:34
chest up come on
6:38
[Music]
6:42
sorry i'm heavy breathing now just got
6:45
hot in here
6:51
over halfway
6:54
[Music]
6:57
ten seconds come on let's go
7:01
time to level up five
7:05
three give me one more
7:08
whoa shake it wow
7:13
harder the second time yeah i know right
7:18
five seconds we're gonna go to those
7:20
curtsy lunges
7:21
opposite legs
7:28
control it
7:31
back leg goes behind get as low as you
7:35
can
7:39
can you feel that working rhetorical
7:41
question
7:42
i know you can i am
7:47
get low
7:56
[Music]
7:57
last ten
8:01
get to that recovery point
8:04
work all the way three
8:08
two one good stuff
8:12
shake it we are going down to the floor
8:18
kickbacks let's go down to knees
8:23
wrist underneath your shoulders let's go
8:27
alternate legs kick back squeeze up
8:31
push that heel up to the sky
8:40
come on team as many as you can in this
8:43
time
8:44
focus grit your teeth and push on
8:47
through
8:48
let's get these results let's work hard
8:50
for them
8:54
the way
9:09
breathe onto our backs
9:13
we need this now right just a little bit
9:14
of a lie down
9:17
five seconds we take it into the glute
9:19
bridge
9:20
three two let's go
9:24
squeeze up knees out back to center
9:28
down palms planted
9:31
on the floor squeeze at the top feel it
9:34
good push
9:40
squeeze everything squeeze your belly
9:42
button into your back
9:45
strong arms as high as you can
9:58
great work come on you've got this you
10:01
are stronger than you think
10:04
five give me one more
10:10
breathe great work shake it out
10:13
come back to standing two exercises and
10:18
we've done the second round
10:21
backwards lunge kick back
10:30
great punch it back and you're gonna
10:33
kick your heel
10:34
up to the sky
10:37
or the ceiling if you're in your house
10:39
he's probably not a sky is there
10:46
great let's switch sides
10:50
other leg even it out
10:57
beautiful you are doing a fantastic job
11:00
[Music]
11:03
as we start to get tired we start to
11:04
wobble our technique
11:07
can be a little bit dodgy but i need you
11:08
to refocus
11:10
and breathe we needed that shake it out
11:15
[Music]
11:17
five seconds and we finished this round
11:22
take a step back
11:25
low lunge pulse let me show you
11:29
this is what it should look like 90
11:31
degree angle
11:33
front foot planted back heel is lifted
11:36
off the ground
11:37
chest up good focus
11:40
work come on
11:45
[Music]
11:48
switch sides let's go
11:51
come on team woo
11:57
[Music]
12:00
ten seconds
12:04
five four three
12:07
two three
12:10
[Music]
12:14
means we're doing something right are
12:18
you
12:18
your legs and bum burning as much as
12:20
mine we're gonna do it
12:22
just one more time double love squat
12:26
out and in no messing we are straight in
12:31
whatever you do do not give up
12:34
why are you here for that same reason we
12:38
push
12:38
all the way
12:46
[Music]
12:48
i know i feel it too
12:59
ten you don't want to give up
13:06
three two one
13:09
wow
13:13
i don't know how i'm still smiling that
13:16
is brutal
13:18
five seconds curtsy lunges
13:21
three two we move
13:24
[Music]
13:31
really focus this time slow it
13:36
right down feel absolutely
13:39
every single move every muscle
13:49
you are killing it yeah you are
13:57
the good bit is we're nearly there
14:00
ten seconds
14:03
five three
14:06
don't rush it one more
14:10
great down on the floor for the last
14:14
time
14:16
in my eyes come on down
14:20
kickbacks in three
14:23
two one look straight ahead
14:30
try not to look at what your legs are
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doing
14:34
it doesn't matter you should be able to
14:36
feel that burn
14:37
feel that you are doing it right real
14:40
squeeze at the top
14:42
alternate legs feel your legs working
14:47
feel your bum working feel that we are
14:50
doing this right
14:52
we are here to work we are here to get
14:54
these results
14:56
we work all the way
15:09
nearly breathe
15:12
all right onto your back
15:15
glute bridge we're here to have fun
15:19
though right and we are
15:21
three two one
15:24
squeeze it up out back to center
15:28
down really squeeze your bum cheeks
15:30
together at the top
15:32
feel that
15:36
this is our last round we emptied the
15:38
tank
15:39
we leave it all behind and we own this
15:42
team
15:45
over halfway
15:59
ten seconds between you and your
16:02
recovery
16:03
make sure we need it by the time we get
16:06
there
16:09
breathe back on your feet if you can
16:12
still stand up
16:17
two exercises and that is it
16:21
all right give me everything you have
16:24
got
16:25
backwards lunge kick back same leg tiny
16:28
little lean forward
16:32
it's like when we were on the floor that
16:34
kicked back same thing
16:36
but this time we're standing cut tight
16:40
and you're gonna fall over and if you do
16:43
we get back up we carry on nothing gets
16:47
in our way
16:50
other leg
16:53
i'll switch it to the side so you can
16:54
see just a reminder
16:57
of exactly how this should look
17:01
extra focus now that you're getting
17:02
tired keep that technique
17:06
on point do your best
17:09
[Music]
17:12
shake it out one
17:15
last 45 second round
17:19
and we are done there is nothing
17:21
standing in our way
17:23
nobody gives up we push right to the end
17:27
low pulse get lower a little bit
17:30
that's more like it stay down here grit
17:33
your teeth
17:36
see my protein we smash this
17:47
[Music]
17:49
other leg wow
17:52
low as you can be proud of what you've
17:54
achieved today
17:58
last 10 seconds everyone low as you can
18:02
come on you and me we've got this
18:05
three two one
18:11
wow you were great today thank you
18:14
so much for joining me for a 20-minute
18:18
gloop workout in the comfort of your own
18:20
home no equipment
18:22
no excuses just real hard work
18:26
i hope to see you again soon thank you
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