Navy vet Katie Salerni shares the best bodyweight glute workouts for strength and stability – Muscle & Fitness

Katie Selerni is a Navy vet set an American collegiate bench press record of 336 pounds (152.5 kilograms) as a junior.but this powerlifter, bodybuilder and fitness coach doesn’t just focus on her upper body. In a recent Instagram post, the popular social media star, who goes by the nickname “KatyLiftz,” gave a masterclass on glute growth and how to target each area using just your body weight and some floor space.

If you’re looking for a low-impact butt workout with a little knowledge of how these movements can hit different areas, Katie can serve you well. In an informative video, she explains a four-move workout that is suitable for beginners but can be adapted for more advanced individuals. Even better, this session can be tried at the gym, at home, or anywhere with a space to lie down.

Katie Salerni’s 4 Essential Glute Exercises (No Equipment Required)

Donkey Kick

Donkey kicks impress because they target the often difficult-to-reach upper glutes of the hips and lower back. To perform this, kneel on all fours and lift your legs back, with a slightly bent leg. Donkey kicks work the gluteus maximus, the muscle most gym-goers are familiar with, but they also build the medius and minimus muscles. located further around the hips and towards the lower back. And because Donkey kicks work your hip flexors, they help improve posture and can relieve lower back pain.

To make it harder: Place a resistance band around both legs, just above the knees.

Glute bridge

The glute bridge exercise primarily targets the gluteus maximus, the largest muscle in the glutes, but you’ll again recruit the medius and minimus as you drive your body upward, focusing on squeezing your glutes rather than straining the back. To prevent the back from arching, contract your abdominal muscles by bracing the core. Glute bridges also work the hamstrings and are another useful movement to improve posture.

To make it harder: Place a dumbbell over your hips and hold it steady with your hands.

Lying down, reverse leg raise

Reverse leg raises are an ideal exercise for those who sit for long hours as they help decompress the spinal cord while working the glutes and hamstrings underneath, creating a tighter and shapely look towards the lower glutes. Make sure to keep the hips still and concentrate on lifting with your glutes rather than just the legs.

To make it more difficult: use ankle weights or place a barbell behind the knee.

Lying lateral leg raise

Side leg up are very efficient at isolating the gluteus minimus in the outer hip, building muscle and improving your stability and gait. The gluteus medius, towards the lower back, will also be recruited here. Keep your legs straight as you lift them up and then slowly lower them back down to maximize the tension.

To make it more difficult: place a resistance band around the knees.

To try this workout for yourself, aim for 1 to 3 sets of each exercise, for 12 to 20 reps. If you’re new to glute exercises, start with your body weight first, and then you can add the modifiers once you’re comfortable with your form. Get started on those amazing glute gains now!

To follow Katie Salerni on Instagram, click here.