Glute Workout

6 exercisesAbout 45 minIntermediate

1. 1

   Dumbbell Glute Bridge

   3 × 8 to 12 repsGlutes

   How to do it

   1. Lie on your back, knees bent, feet flat on the floor. Put a folded towel or mat over your hips and the dumbbell on top.
   2. Hold the dumbbell in place with both hands and tighten your stomach.
   3. Push through your heels and lift your hips until your knees, hips and shoulders line up.
   4. Squeeze your bottom at the top for a second, then lower slowly.
   5. Stop if you feel it in your lower back rather than your bottom.
2. 2

   Dumbbell Romanian Deadlift

   3 × 8 to 12 repsHamstrings, Glutes

   How to do it

   1. Stand with your feet hip-width apart, a dumbbell in each hand in front of your thighs.
   2. Soften your knees and tighten your stomach.
   3. Push your hips back and let the dumbbells slide down your legs, keeping your back flat.
   4. Go down until you feel a stretch in the backs of your thighs, usually around knee height.
   5. Squeeze your bottom to stand back up. Stop if you feel it in your lower back.
3. 3

   Dumbbell Lunge

   3 × 8 to 12 repsQuadriceps, Glutes

   How to do it

   1. Stand tall with a dumbbell in each hand by your sides.
   2. Step forward and lower until both knees are bent, back knee just above the floor.
   3. Keep your chest up and your front knee in line with your toes.
   4. Push off your front foot to step back, then switch legs.
4. 4

   Dumbbell Step up

   3 × 8 to 12 repsQuadriceps, Glutes

   How to do it

   1. Stand facing a sturdy step, low bench or chair, a dumbbell in each hand by your sides.
   2. Put your whole foot on the step and push through it to stand up on top.
   3. Keep your chest up. Do not lean forward over your front knee.
   4. Step back down slowly with the other foot. Do all reps on one leg, then switch.
   5. Use a light weight. If you have to push off your back foot or your chest drops forward, go lighter.
5. 5

   Straight Leg Kickback (kneeling)

   3 × 12 to 20 repsGlutes

   How to do it

   1. Start on your hands and knees, hands under your shoulders and knees under your hips.
   2. Tighten your stomach and straighten one leg behind you.
   3. Lift the straight leg to about hip height, squeezing your bottom.
   4. Lower it slowly. Do not swing it or arch your back to lift it higher.
   5. Do all reps on one side, then switch.
6. 6

   Side Hip Abduction

   3 × 12 to 20 repsGlutes

   How to do it

   1. Lie on your side with your legs straight and stacked, resting on your forearm.
   2. Keep your hips stacked and your toes pointing forward.
   3. Lift your top leg as high as you can without your hips rolling back.
   4. Lower it slowly.
   5. Do all reps on one side, then switch.

5 exercisesAbout 20 minBeginner

1. 1

   Glute Bridge

   3 × 12 to 15 repsGlutes

   How to do it

   1. Lie on your back, knees bent, feet flat on the floor about hip-width apart and close to your bottom.
   2. Brace: tighten your stomach as if someone is about to poke it, and keep breathing.
   3. Push through your heels and lift your hips until your knees, hips and shoulders are in a line.
   4. Squeeze your bottom at the top for a second. Do not push higher by arching your back.
   5. Lower slowly. Stop if you feel it in your lower back rather than your bottom.
2. 2

   Glute Bridge Hip Abduction

   3 × 12 to 15 repsGlutes

   How to do it

   1. Lie on your back, knees bent, feet flat on the floor hip-width apart.
   2. Tighten your stomach and push through your heels to lift your hips.
   3. At the top, push both knees out to the sides, then bring them back in, keeping your hips up.
   4. Lower your hips slowly and repeat.
   5. Stop if you feel it in your lower back rather than your bottom.
3. 3

   Bodyweight Single Leg Deadlift

   3 × 8 to 12 repsHamstrings

   How to do it

   1. Stand on one leg with a soft bend in the knee. Hold a wall or chair if you need balance.
   2. Push your hips back and tip your chest forward, letting the other leg lift behind you.
   3. Keep your back flat and your hips level, not twisted open.
   4. Go down until you feel a stretch in the back of your standing leg, then squeeze your bottom to stand up.
   5. Do all reps on one leg, then switch. Stop if you feel it in your lower back.
4. 4

   Fire Hydrant Kickback

   3 × 12 to 15 repsGlutes

   How to do it

   1. Start on your hands and knees, hands under your shoulders and knees under your hips.
   2. Tighten your stomach and keep your back flat.
   3. Bring one knee in, then kick that leg back and up, squeezing your bottom.
   4. Bring it back without letting your hips drop or twist.
   5. Do all reps on one side, then switch.
5. 5

   Forward Lunge

   3 × 8 to 12 repsQuadriceps

   How to do it

   1. Stand tall, feet hip-width apart, hands on your hips.
   2. Take a step forward and lower until both knees are bent, back knee just above the floor.
   3. Keep your chest up and your front knee in line with your toes.
   4. Push off your front foot to step back to the start.
   5. Do all reps on one leg, then switch. Hold a wall or chair if you lose your balance.

6 exercisesAbout 40 minIntermediate

1. 1

   Barbell Deadlift

   3 × 5 to 8 repsHamstrings, Glutes

   How to do it

   1. Position feet hip-width apart with bar over mid-foot, shins nearly vertical.
   2. Grip bar just outside legs, straighten your arms but do not bend elbows during the lift.
   3. Lower hips, chest up, until shoulders are slightly ahead of the bar.
   4. Drive through heels and extend hips and knees simultaneously to stand.
   5. Lockout at top by fully extending hips and pulling shoulders back slightly.
   6. Lower bar by hinging at hips first, letting knees bend as needed to maintain bar path.
2. 2

   Barbell Romanian Deadlift

   3 × 8 to 12 repsHamstrings, Glutes

   How to do it

   1. Stand with your feet hip-width apart, holding the bar in front of your thighs.
   2. Soften your knees and tighten your stomach.
   3. Push your hips back and slide the bar down your legs, keeping your back flat.
   4. Stop when you feel a stretch in the backs of your thighs, usually just below the knee.
   5. Squeeze your bottom to stand back up. Start light: if your back rounds, the weight is too heavy.
3. 3

   Seated Hamstring Curl

   3 × 10 to 15 repsHamstrings

   How to do it

   1. Set the machine so your knees line up with its pivot and the pad sits just above your heels.
   2. Sit back against the pad and lower the thigh pad to hold your legs in place.
   3. Bend your knees to pull the pad down and back as far as you can.
   4. Let it return slowly, stopping just before your legs are fully straight.
   5. Machines vary by brand, so yours may look a little different from the video.
4. 4

   Barbell Hip Thrust

   3 × 8 to 12 repsGlutes

   How to do it

   1. Position upper back against a bench, feet flat on floor hip-width apart, barbell across hips.
   2. Roll barbell down to rest on hip crease, hands gripping just outside thighs.
   3. Drive through heels to extend hips until torso and thighs form a straight line.
   4. Hold the top position, squeeze glutes hard at full lockout.
   5. Lower hips back down with control, stopping short of the bench.
5. 5

   45 degrees Reverse Hyperextension

   3 × 10 to 15 repsGlutes

   How to do it

   1. Position hips at the edge of a bench, torso parallel to floor, legs extended and unsupported.
   2. Secure upper body by holding the bench or anchoring your grip.
   3. Drive legs upward by extending hips, raising feet to align with torso.
   4. Squeeze lower back and glutes at the top position.
   5. Lower legs back to start with control, maintaining a neutral spine throughout.
6. 6

   Barbell Seated Calf Raise

   3 × 12 to 20 repsCalves

   How to do it

   1. Sit upright on a bench with feet flat on the floor, balls of feet under the barbell resting across your thighs just above the knees.
   2. Drive your heels down into the floor, then press through the balls of your feet to raise your heels as high as possible.
   3. Hold the top position for a brief pause, maintaining upright posture.
   4. Lower your heels under control back to the starting position.