No squats, no lunges, and no jumping throughout the next 20-minutes of this intense low impact lower body workout. Whether you’re coming back from an injury, need to take some impact off the joints and still want to tone and feel the fire through your backside, this workout is for you! In just 20 minutes these exercises will WORK the butt!
While compound movements such as squats and lunges are effective for the glutes, there may be times when you want to train the glutes at home without any weights and while staying lower impact on the joints. This can all be possible with this quick at home 20-minute low impact workout. Exercises in this workout include:
Warm-Up: Inner Thigh Activation
Glute Bridges – Targets the Gluteus Maximus (think a squat without the impact on your knees)
Clamshell – Targets the Gluteus Medius or what we know it as the Side Glute
Table Top Leg Lifts + Glute Presses – Targets all 3 heads of the glute (gluteus medius, gluteus maximus, gluteus minimus)
These are great exercises that can be done with just the weight of your body or, as shown in this video, with a mini resistance loop. The mini resistance loop will add a little extra resistance to the muscle throughout each movement. If you’re looking to increase lower body strength, tack this workout onto the end of another workout or have it be your stand-alone workout of the day. If you’re looking for even more of a booty burn, finish the workout and press play again to really target the lower body and its slow twitch muscle fibers!
Sam Cameranesi is a certified [solidcore] and yoga instructor who graduated from the University of Minnesota with a bachelor’s degree in Kinesiology and a minor in Business Management. Sam was a full-time collegiate athlete on the Dance Team, winning eight National Championships and two World Championships. After working a few years in the finance industry, Sam turned to fitness coaching, both online and at a Minnesota high school. Sam loves to motivate and push people to become the best version of themselves.
What is the “Purchase” option all about?
If you are a paid Craftsy Member, you have immediate and ongoing access to nearly every Class, for as long as your Membership Account remains active. To access the Class videos, be sure you’re logged-in to your Account. The “Purchase” option is simply an alternative way for you to own a given Class, beyond your Membership term in Craftsy. When you “Purchase-to-Own” this Class, you can keep it for your personal collection, and can enjoy on-demand video access to this Class even if your Membership expires. You won’t lose access, and you’ll be able to enjoy your library of purchased content without any expiration or condition.
If I’m a paid Premium or Gold Member of Craftsy, do I need to purchase the Class to have access?
Absolutely not. As long as your Premium/Gold Membership account is up-to-date and active, access to nearly every Class on Craftsy is included with your Membership. To enjoy a Class, just be sure that you’re logged-in to your Account. Once you’re logged in, all Class video lessons are “open” for you to view. Simply click on any lesson video in the order you wish to view them.
How do I know what the Class covers?
Nearly every Class has a free “Class Preview” video clip. This will give you a flavor for the Class Instructor and the skills or project that you’ll learn in the Class. In addition, each Class Lesson has a brief written summary of its content, including the length of each Lesson video. Lastly, under the Bonus Materials tab, you can see what extra elements are included with the video Class – usually a printable PDF resource, or two, is included. You will get a good feel for the complete Class content by reviewing these various elements.
Do I have to be a Member of Craftsy to purchase a Class?
Absolutely not. Anyone can “Purchase-to-Own” a Class without the commitment of Premium Membership. If you’re not a Member, when you click on the “Get Class Access” button, you’ll be given a couple purchase options. One of those options is to purchase the Class on its own. You would then own the Class and have access to it in your Craftsy account permanently – weather you’re a Member or not. Do keep in mind, however, that as a benefit of Craftsy Membership, you would have access to all Classes on the Craftsy site as long as your Membership is valid.
How do I “Purchase-to-Own” a Class?
First you should decide that the Class is what you want. Review the Class Preview video, and the various written descriptions of the Class and each Lesson before you purchase-to-own, so you have a good understanding of the Class content. When you’re ready to purchase the Class, simply click the “Get Class Access” (or it may show “Purchase Option”) and proceed. You will be given the option to join as a Premium Member of Craftsy, giving you access to this and all other then-active Classes throughout the term of your Premium Membership, or to purchase this one Class only, which you would then have access to perpetually.
How do I access/view my Class?
If/when you are a Craftsy Premium or Gold Member, you will have access to all then-active Classes on Craftsy. In that case, you can simply visit any Class page and enjoy the videos (be sure you’re logged in to your Membership Account).
If you are not a paid Member of Craftsy, but have completed a “Purchase-to-Own” transaction, you can access/view your Class by going to the MY ACCOUNT section of Craftsy. Within your MY ACCOUNT, a section labeled “Classes” will appear, including a link to watch the videos of your Class and to access any Bonus Materials included. You can access your Class(es) as many times as you wish, and you’ll never lose access to your Account information. Just be sure to Log In for access to MY ACCOUNT.
Is there a limit on the times I can view my Class?
No. You can view any Class as many times as you want, whenever you want – as long as your Membership to Craftsy is valid and paid, or if you elected to “Purchase-to-Own” a Class.
Can I view a Class on my tablet device or mobile phone?
No problem. All newer-model smartphones or other mobile/tablet devices with an Internet connection are able to play the Class videos. Simply Log In to your Craftsy.com Account to view any Class if you’re a Craftsy Premium Member, or if you elected to “Purchase-to-Own” a Class.
How do I get access to the Bonus Materials for the Class?
Unless you are a Craftsy Premium Member, or until you purchase a Class, the Class Bonus Materials (any PDF download materials, etc.) will not be accessible. Once you join as a Member or purchase-to-own a Class, each individual bonus element is accessible by simply clicking on each item. You’ll find these elements within the “Bonus Materials” tab underneath your main Class viewer frame. As with the Class video, you can access the Bonus Materials as many times as you like – or you can print them out also.
How does the Class Discussion benefit work?
Once you become a Craftsy Premium Member, or purchase-to-own a Class, you’ll have the ability to post a question, comment, or tip in the Class Discussion area. You’ll find the Class Discussion tab directly below the Class video frame. This is not a “live chat,” but a subject matter expert may answer posted questions. The responses may not be from the actual Class Instructor. You’ll be able to see all Class participants’ questions and input to take part in this virtual dialogue among others who have viewed the Class and are willing to share tips, answers, or ideas.
Can I print out Class Bonus Materials?
For any Bonus Materials element that is a PDF Download, yes you can. Found within the Bonus Materials tab, directly below the Class video frame, just click on the icon/button for any of the extra Class elements you want, download the asset, and print with your local printer.
Are there any system requirements to view the Class video content?
Your Class video content is best enjoyed when viewed on a device manufactured in the past few years, with a good broadband Internet or WIFI connection (not dialup). We also highly recommend using the latest version of Firefox, Safari, Chrome, or Edge as your Internet Browser. The recommended screen resolution is 1024 x 768 or larger.
Can I get a refund if I don’t like the Class?
If your access to a Class is through Premium Membership in Craftsy, then there is no refund available on any specific Class. A refund on a Craftsy Premium Membership will be applied on a pro-rata basis, within the then-existing term of your Craftsy Premium Membership.
If you did “Purchase-to-Own” a given Class, yes we want to make you happy. Even though you will have been able to view all videos and download any Bonus Materials, we have a 100% money-back guarantee on any Class you purchase on an a la carte basis (Purchase-to-Own). This refund is available if you request it within 30 days of your Class purchase. Please direct any refund request to our Customer Service team, using the Contact Us information on Craftsy.com. In an attempt to avoid this situation, please review the Class Preview video and the various other written descriptions of the Class and each Lesson before you purchase, so you have a good understanding of the Class content.