If you're working out at home, you probably don't have a ton of elaborate equipment at your disposal. But you definitely don't need a whole arsenal of dumbbells and machines to get your glutes firing on all cylinders.
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Built by Holly Perkins, CSCS, author of , this circuit workout will strengthen your lower body and leave your glutes sore using just a towel. All you need to do is set a timer to 20 minutes and see how many rounds you can complete.
Check out more of our 20-minute workouts here — we’ve got something for everyone.
1. Reverse Lunge With Arm Extension
- Stand with feet hip-width apart, one end of the towel in each hand.
- Step your left foot back a few feet and bend the left knee until it hovers just above the ground. Simultaneously bend the right knee to 90 degrees, keeping the knee behind your toes.
- As you lower to the ground, press the towel straight overhead.
- Straighten both knees and step back to the starting position, bringing your arms down.
- Repeat on the opposite side, stepping your right foot back.
- Each step counts as one rep.
2. Glute Bridge With Chin Tuck
- Start lying on your back with your feet flat on the ground, knees up toward the ceiling about a foot away from your butt.
- Wrap the towel around the back of your head and hold one end with each hand. Raise your head gently to tuck your chin. Hold this position throughout the exercise.
- Press into your heels and raise your hips toward the ceiling with a tucked pelvis.
- Pause at the top and squeeze your glute muscles before lowering with control.
"This move puts your head in the ideal position for a proper posterior pelvic tilt, putting your pelvis in the perfect position to maximize glute activation," Perkins says.
3. Static Bridge With Knee Tap
- Begin lying on your back with your feet flat on the ground about a foot away from your butt, knees pointing up.
- Press into your heels and raise your hips up toward the ceiling. Pause at the top of this motion.
- Raise your arms straight up, holding one end of the towel in each hand. This is the starting position.
- Raise one foot a few inches off the ground and press the arms down, tapping the knee with your towel.
- Pause in this position for a moment.
- Return to the starting position and repeat on the opposite side.
- Complete 15 reps on each leg.
4. Kneeling Hip Extension
- Start kneeling, toes tucked, holding the towel in front of your chest with arms extended.
- Keeping your arms in place, press your hips backward and sit back until your butt just touches your heels. Pause here for a moment.
- Squeeze your glutes and press your hips forward to return to the starting position.
- Finish at the top by tucking your pelvis and squeezing your glutes.