Glute Exercise #1: Squat Side Kicks – Start with your feet slightly wider that hip width, and slowly lower your body into a traditional squat position. As you reach the lowest point of the squat, raise your left knee and quickly kick your leg to the left, like a karate kick. Keep your right leg stable, and return your left leg to the floor before coming out of the squat. Alternate between sides.
Glute Exercise #2: Quick Feet – Start by getting into a lunge position, with one leg extended behind you. Lower your body into the lunge, making sure your opposite knee doesn’t extend past your toes. Staying in the lunge position throughout, quickly jump both feet to one side in a single movement. Return, and continue making small jumps, with the goal of moving quickly. Repeat on opposite side.
Glute Exercise #3: Dipsticks – Start by balancing on your left leg with your right knee brought up to the level of your navel. Your arms should be extended out to the sides for balance. Bend your left knee and lower yourself into a one-legged squat, coming as close to the floor as possible. Hold for a second, and repeat. Perform an even number on both sides.
Glute Exercise #4: Jump Squats – Start by lowering yourself into a squat position, holding yourself for a second as your reach the lowest point of the squat. As you begin raising your body out of the squat, quickly jump and turn 180 degrees to your left, landing in a full squat and facing directly behind you. Repeat, and alternate the directions of your turns.
Glute Exercise #5: Burpees – Start in a standing position, with your feet about shoulder width apart. Move into a full squat, coming as close to the floor as possible and placing your hands on the floor under your shoulders as you reach the bottom. Then kick both feet back and jump into a pushup position. Quickly return your feet to their starting point, and jump upward, reaching your hands to the ceiling. Repeat, quickly lowering your body into the squat position again.