“The gluteus medius is the name for the side butt,” adds Cummings. According to her, your glutes are made up of several muscles, with the glute medius being the most underdeveloped. Sad! “This muscle is typically overlooked because it is so tough to train—but not with this workout.”
The six motions listed below target your lower body, particularly your side butt. Each of the exercises can be done without resistance if desired. If they get too simple, add a tiny resistance band to the top of your knees for more challenge. Cummings agrees.
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The exercise
Perform the movements in the order shown during the time allotted. Rest for 30 to 45 seconds after finishing the circuit. For a 30-minute workout, repeat the set of motions four times.
The shell of a clam
Step 1: Lie on your left side with your left arm extended on the floor and your right hand in front of your belly button on the floor. Stack your legs to align your hips, then bend your knees at a 45-degree angle.
Step 2: Lift your right knee as high as possible without changing your hips or elevating your right foot, focusing on your glutes.
Return your knee to the beginning position in step three. That counts as one rep. Before rotating to the opposite side, do as many reps as you can in 30 seconds.
Hydrant
Step 1: Get down on your hands and knees, palms squarely beneath your shoulders and knees directly beneath your hips.
Step 2: Lift your right knee to be in line with your right hip, without leaning towards your left knee or right hand, while keeping your knee bent 90 degrees.
Return your knee to the beginning position in step three. That counts as one rep. Before rotating to the opposite side, do as many reps as you can in 30 seconds.
Jack on the Plank
Begin by getting down on your hands and knees. Extend your legs straight behind you, maintaining your weight on the balls of your feet and your shoulders over your palms.
Step 2: Jump both feet outward before returning them to the starting position. Maintain as much stability in your core as possible. (Alternatively, tap your right toes out to the side before returning to the starting position and repeating on the left.)
Step 3: Complete one rep. For 1 minute, repeat the exercise.