News flash: Your glues exist for better reasons than just looking good in jeans. This major muscle group 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 gluts, strengthen them with these body-weight exercises, courtesy of Brynner Putnam, certified trainer and founder of Refine Method.

Image result for yoga and workout images woman

You won’t need any equipment, though a few moves require a step or a sturdy chair. For some moves, you can up the intensity by holding medium-weight kettle-bells or dumbbells in each hand.At the bottom, we’ve got a body-weight workout for you with five simple moves to strengthen your butt in less than 20 minutes.

Sit on your knees, legs together, so your butt is on your heels. Engage your gluts to lift your butt and rise to a kneeling position. Slowly lower, keeping gluts engaged

Image result for yoga and workout images woman

Perform a hip drive. Bring left foot forward so you’re kneeling on your right knee. Push into your left heel and engage gluts to stand, bringing right knee up. As you stand, try not to push off the floor. Instead, engage hamstrings and gluts to lift. Return to starting position. Lie face up with knees bent and feet hip-width apart. Place hands on the floor directly under your shoulders, fingers facing away from your body. Squeeze glues and lift hips into a tabletop position.

Stand with feet together and crouch down by pushing hips back, keeping 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 gluts to push off. Land lightly on left foot.

Image result for yoga and workout images woman

Lie face-up with knees bent, feet on the floor, and abs engaged. Lift your hips as you squeeze your gluts (as in No. 4). Raise right foot a few inches off the floor and straighten right leg. Try not to let your hips twist.  Lower right foot to the floor as you pick up left foot. Repeat the “march” on the other side, focusing on squeezing gluts throughout.

You’ll need a chair or bench for this move. Sit on a chair with your back straight and feet hip-width apart. Using your gluts, jump straight up, making sure both feet come off the floor. Land lightly and slowly squat to sit on the chair.

Image result for yoga and workout images woman

Stand with your feet wider than hip width, arms at your sides. Step right foot back on a diagonal, send hips back, and bend right knee. Your left leg will be straight with foot flexed. Keep your chest up and abs engaged. Return to starting position. Repeat on the other side.

Step 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 left knee is bent and right leg is straight. Push off left heel to stand. Repeat, starting with your left foot stepping sideways.

24 Killer Body weight Moves for Your Butt