Newsflash: Your glutes exist for better reasons than just looking good in a pair of jeans. The major muscle group (made up of your gluteus maximus, medius, and minimus) is a key player in explosive movements like jumping and sprinting. A strong butt can also help relieve low back pain and make everyday movements—like standing and climbing stairs—that much easier.
To get the most out of those glutes, strengthen them with these bodyweight exercises, courtesy of Brynn Putnam, certified trainer and founder of Refine Method. You won't need any equipment, though a few require a step or sturdy chair. For some, you can up the intensity by holding medium-sized kettlebells or dumbbells in each hand.
More From Greatist: Bodyweight Exercises and Workouts
Bottoms-Up Lunge
1 of 11Perform a hip drive. Bring your left foot forward so you're kneeling on your right knee.
Push into your left heel and engage your glutes to stand, bringing your right knee up. As you stand, try not to push off of the ground; instead, engage your hamstrings and glutes to lift. Return to starting position.
Side Skaters
2 of 11Stand with your feet together and crouch down by pushing your hips back, keeping your back flat and abs engaged.
Jump as far as you can to the right, landing lightly on the ball of your right foot. Now, jump as far as you can to the left, engaging your glutes to push off, and land lightly on your left foot. Repeat.
Make it easier: Take big steps side to side.
Rotational Squat
3 of 11Stand with your feet wider than hip-width and your arms at your side. Step your right foot back at a diagonal angle, send your hips back, and bend your right knee (left leg is straight with foot flexed).
Keep your chest up and abs engaged. Return to starting position. Repeat on the other side.
Side-Lunge Shift
4 of 11Step your right foot to the side, send your hips back, and bend your right knee to lower into a side lunge. Staying low, shift to the other side so your left knee is bent, right leg is straight.
Push off of your left heel to stand. Repeat, starting with your left foot stepping sideways.
Make it easier: Do not step. Keep your feet wide and shift side to side, sending your hips back to engage glutes.
Single-Leg Hip Lift
5 of 11Lie faceup with your knees bent, arms comfortably at your side, and feet shoulder-width apart. Use both arms to hug your right knee up to your chest.
Push up, engaging your left glute and core, to lift hips off the ground. Hold for a count of 5. Lower down, and switch (so left foot is hugged), and lift again, this time engaging the right glute.
Make it easier: Don't hold at the top of the hip thrust.
Sit-to-Stand
6 of 11You'll need a chair or bench for this move.
Sit on the edge of the chair with your back straight, right leg straight out in front of you, and left leg bent with foot on the floor. Using only your left glute and left leg, push up and rise to a standing position.
You can leave your flexed right foot lightly touching the ground for balance, but don't put any weight on it. Push your hips back to slowly sit down.
Make it harder: Keep your right foot lifted a few inches off the ground the entire time.
Bottoms-Up Lunge into Crossover Lunge
7 of 11Kneel on your right knee with your left foot forward. Push down into your left heel and stand, squeezing your glutes at the top.
Step your right foot forward at a diagonal angle across your body. Bend your knees and lower into a crossover lunge.
Push off your right heel and return to standing. Step your right foot back and lower into starting position.
Make it easier: Skip the crossover lunge.
Single-Leg Deadlift
8 of 11Stand on your right leg, slightly bending your knee. Keep your back flat as you hinge forward at the hips into a deadlift, sending left leg back behind you and arms below you.
Only lower as far as you can without curving your back. Use your right hamstrings and glute to stand. Repeat on the other side.
Power Skip
9 of 11From a lunge, with right foot in front and left foot behind, bring left foot forward and jump up (skipping), getting your right foot completely off the ground and raising your left knee high.
Land lightly on your right foot first, before placing your left foot on the ground behind you to return to the starting position.
Single-Leg Squat Reach Across
10 of 11Stand on your right leg with your left foot a few inches off the ground and your arms at your side. (You do not need to lift your left knee high. This should be a relaxed, balanced position.) Send your hips back, bend your right knee, and lower into a squat.
As you lower, reach your left arm across your body, toward the outside of your right foot. Get as low as you can (try to touch the ground), but make sure your right knee doesn't extend past your right toes. Return to starting position. Repeat on the other side.
Make it easier: Squat on both feet.
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