Training your glutes is a critical part of growing and defining your legs. Whether you are a workout pro or devising your first training plan, the exercises below will help you meet your fitness goals.
walking lunge
To perform the walking lunge, start by standing tall with your feet hip-width apart. This exercise requires no equipment other than your body weight.
Step forward with your right foot, planting it about two feet in front of your left foot. Keep your hands on your hips or let them hang by your sides.
Lower your body until your right thigh is parallel to the floor and your right knee is stacked above your right ankle. Your left knee should be bent at a 90-degree angle, hovering just above the floor.
Push off your right foot, bringing your left foot forward to step into the next lunge. This time, your left foot should be in front and you'll lower your body until your left thigh is parallel to the floor and your left knee is stacked above your left ankle.
Continue this walking lunge pattern for 10-15 steps, then turn around and lunge your way back to the start. This counts as one set.
Remember to keep your core engaged and your back straight throughout the exercise. Also, ensure your knee doesn't go past your toes when you're in the lunge position to avoid injury.
Perform 3-5 sets of walking lunges for a complete workout targeting your glutes.
twist hip lift
To perform the twist hip lift, start by lying flat on your back on a comfortable surface. Extend your arms out to your sides for stability. Bend your knees and plant your feet flat on the ground, hip-width apart.
Press your feet into the ground and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. This is your starting position.
From here, twist your hips to the right, lowering them towards the ground. Just before they touch the ground, twist back to the center and lift your hips back up to the starting position.
Then, twist your hips to the left, lowering them towards the ground. Again, just before they touch the ground, twist back to the center and lift your hips back up to the starting position.
This completes one repetition. Aim to complete 10-15 repetitions for 3-4 sets. Remember to keep your core engaged and your movements controlled throughout the exercise.
The twist hip lift is a bodyweight exercise that targets the glutes, but also works your core and lower back. It's a great exercise to include in your lower body or full-body workouts.
swimmer kicks v. 2 (male)
Begin by lying flat on your stomach on a comfortable surface, such as a yoga mat or carpeted floor. Extend your arms out in front of you and your legs behind you, as if you were swimming.
Engage your core and glutes. Lift your right arm and left leg off the ground simultaneously, keeping them straight. Try to lift them as high as you can without straining your neck or back. Hold this position for a moment, then lower them back to the ground.
Repeat the movement with your left arm and right leg. This completes one rep.
Ensure that you're not using your lower back to lift your limbs. The power should come from your glutes and core.
Perform 3 sets of 10-15 reps, or as many as you can manage with good form. Remember to breathe throughout the exercise, exhaling as you lift your limbs and inhaling as you lower them.
This exercise, also known as the Superman, is a great way to target your glutes without any equipment. It also works your lower back and core, making it a good full-body exercise.
spider crawl push up
Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart. Keep your body in a straight line from your head to your heels. This is your starting position.
Now, bend your elbows and lower your body towards the floor while keeping your elbows close to your body. As you lower your body, bring your right knee towards your right elbow. This is the 'spider crawl' part of the exercise.
Push your body back up to the starting position while returning your right foot to its original position.
Repeat the push-up, this time bringing your left knee towards your left elbow as you lower your body.
Continue alternating sides for each rep.
Remember to keep your core engaged and your back straight throughout the exercise.
This exercise not only targets your glutes but also works your chest, shoulders, triceps, and abs. No equipment is needed as you are using your own body weight.
single leg squat (pistol) male
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1. Stand tall with your feet hip-width apart. This is your starting position.
2. Raise one foot off the floor, extending it out in front of you. Keep your arms extended out in front for balance.
3. Slowly lower your body down into a squat position on your standing leg. Keep your chest up, your back straight, and your eyes looking forward.
4. Lower yourself as far as you can while keeping your balance. Ideally, you want to lower until your thigh on your standing leg is parallel with the floor.
5. Push through the heel of your standing foot to rise back up to the starting position, keeping your raised foot off the floor.
6. Repeat the movement for your desired number of reps, then switch legs.
Remember to keep your core engaged throughout the exercise to help maintain balance. If you find this exercise too challenging, you can modify it by holding onto a wall or a sturdy piece of furniture for support.
single leg bridge with outstretched leg
1. Start by lying flat on your back on a comfortable surface, such as a yoga mat. Bend one knee and place the foot flat on the ground. Extend the other leg straight out, in line with the bent knee. Your arms should be at your sides, palms down.
2. Engage your core and squeeze your glutes as you lift your hips off the ground, pushing through the heel of your bent leg. Your body should form a straight line from your shoulders to your knees.
3. Keep your outstretched leg in line with your body as you lift. Do not let it drop or rise above your body line.
4. Hold the bridge position for a few seconds, then slowly lower your hips back to the ground.
5. Repeat this movement for your desired number of repetitions, then switch legs and repeat the same number of repetitions.
6. Ensure to keep your movements slow and controlled, focusing on the engagement of your glutes throughout the exercise.
Remember, it's not about how high you can lift your hips, but about engaging and activating your glutes. If you feel any discomfort or strain in your lower back, lower your hips a bit and focus on squeezing your glutes more.
seated piriformis stretch
1. Begin by sitting on the floor with both legs extended in front of you.
2. Cross your right leg over your left, placing your right foot flat on the floor near your left knee.
3. Place your right hand on the floor behind you for support. Your left elbow can rest on your right knee.
4. Gently turn your body to the right, looking over your right shoulder. You should feel a stretch in your right glute and hip.
5. Hold this position for 20-30 seconds, breathing deeply and trying to stretch a little further with each exhale.
6. Slowly release the stretch and return to the starting position.
7. Repeat the stretch on the other side by crossing your left leg over your right and turning your body to the left.
8. Perform this stretch 2-3 times on each side.
Remember to keep your back straight and not to force the stretch. If you feel any pain, ease off the stretch a little. This exercise can be done daily to help improve flexibility and reduce tension in the glutes.
seated glute stretch
Begin by sitting upright on the floor with your legs extended in front of you. Bend your right knee and place your right foot over your left leg, so that it's next to your left knee.
Next, gently twist your torso to the right, placing your left elbow on the outside of your right knee and your right hand on the floor behind you for support. You should feel a stretch in your right glute.
Hold this position for about 30 seconds, then slowly return to the starting position. Repeat the stretch on the other side by bending your left knee and twisting your torso to the left.
Remember to keep your back straight and not to push too hard on your knee with your elbow. The stretch should be comfortable and not cause any pain.
This exercise can be done without any equipment and is a great way to stretch your glutes.
rocking frog stretch
To perform the rocking frog stretch, start by finding a comfortable spot on the floor where you have enough space to move around.
1. Begin in a quadruped position, with your hands and knees on the floor. Your hands should be directly under your shoulders and your knees directly under your hips.
2. Widen your knees as far apart as is comfortable, keeping your feet in line with your knees. Your shins and feet should be resting on the floor.
3. Lower your forearms to the floor, elbows under your shoulders, and clasp your hands together. This is your starting position.
4. From here, gently rock your hips back towards your heels. Go as far as is comfortable, aiming to feel a stretch in your glutes and inner thighs.
5. Hold this position for a few seconds, then rock your hips forward to return to the starting position.
6. Repeat this rocking motion for the desired number of repetitions, typically 10-15 times.
Remember to keep your movements slow and controlled, and always maintain a neutral spine. Breathe deeply throughout the exercise, inhaling as you rock forward and exhaling as you rock back. This exercise is not only great for stretching your glutes, but also your hips and groin.
reverse hyper on flat bench
1. Start by locating a flat bench. Ensure it is sturdy and can support your body weight.
2. Position yourself on the bench so that your hips are at the edge of the bench and your legs are hanging off the side. Your upper body should be lying flat on the bench with your arms either side for support.
3. Keep your legs straight and together. This is your starting position.
4. Slowly lift your legs upwards, keeping them straight, until they are in line with your body. You should feel a squeeze in your glutes as you do this.
5. Hold this position for a moment, ensuring your glutes remain engaged.
6. Slowly lower your legs back down to the starting position. This completes one repetition.
7. Aim to complete 3 sets of 10-15 repetitions, ensuring to keep your movements slow and controlled throughout.
Remember to keep your core engaged throughout the exercise to support your lower back. If you feel any discomfort or pain in your lower back, stop the exercise immediately.
rear decline bridge
To perform the rear decline bridge, start by finding a flat, comfortable surface where you can lie down.
1. Lie flat on your back with your arms by your sides, palms facing down.
2. Bend your knees and place your feet flat on the ground, hip-width apart.
3. Press your feet into the ground and lift your hips off the floor while squeezing your glutes. Your body should form a straight line from your shoulders to your knees.
4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
5. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise and avoid arching your back. This exercise can be modified by elevating your feet on a step or bench to increase the difficulty.
push-up inside leg kick
1. Start by getting into a high plank position. Your hands should be directly under your shoulders, and your body should form a straight line from your head to your heels. This is your starting position.
2. Lower your body until your chest is an inch from the ground. Keep your elbows close to your body as you do this.
3. Push your body back up to the starting position.
4. As you reach the top of the push-up, lift your right leg off the ground and kick it out to the side as far as you can. Try to keep your leg straight as you do this.
5. Bring your right leg back to the starting position.
6. Repeat the push-up, this time kicking out your left leg at the top of the movement.
7. Continue alternating legs with each push-up.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. This exercise not only works your glutes but also your chest, shoulders, triceps, and core.
potty squat with support
To perform the potty squat with support, start by standing straight with your feet hip-width apart. Make sure your toes are pointing slightly outwards. This is your starting position.
Next, extend your arms in front of you for balance. You can also hold onto a sturdy object like a chair or a railing for additional support.
Now, push your hips back and bend your knees to lower your body into a squat. Imagine you're about to sit on a chair. Go as low as you can while keeping your heels on the ground. Your knees should be directly above your ankles, and your back should be straight.
Hold this position for a few seconds, squeezing your glutes at the bottom of the squat.
Finally, push through your heels to return to the starting position. Make sure to keep your back straight and your chest up throughout the movement.
Repeat this exercise for the desired number of repetitions. Remember to engage your core and keep your glutes tight throughout the exercise to maximize its effectiveness.
pike-to-cobra push-up
1. Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart. This is your starting position.
2. Push your hips back and up into a pike position (like a downward dog in yoga). Your body should form an inverted V shape, with your head between your arms.
3. Lower your body towards the floor while bringing your chest forward and dropping your hips. This movement should be similar to a dive bomber push-up.
4. As your chest comes forward, arch your back and lift your chest up to move into the cobra pose. Your thighs should be off the floor, and only your hands and the tops of your feet should be touching the floor.
5. Reverse the movement by lowering your chest and lifting your hips back up to return to the pike position.
6. Repeat this sequence for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise and to move in a controlled manner. This exercise not only targets your glutes but also works your shoulders, chest, and core.
pelvic tilt into bridge
Begin by lying flat on your back on a comfortable, flat surface. Bend your knees and place your feet flat on the floor, hip-width apart. Your arms should be resting at your sides, palms facing down.
Start the exercise by performing a pelvic tilt. To do this, tighten your abdominal muscles and push your lower back into the floor. You should feel your pelvis tilt upward. Hold this position for a few seconds.
Next, lift your hips off the floor and into a bridge position. Keep your feet and shoulders on the floor, and ensure your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top of the bridge position for a few seconds.
Slowly lower your hips back down to the floor, releasing the pelvic tilt. This completes one repetition.
Repeat this exercise for your desired number of repetitions. Remember to keep your movements slow and controlled, and to maintain the pelvic tilt as you lift into the bridge position. This exercise can be done without any equipment, using just your body weight for resistance.
outside leg kick push-up
Begin by standing straight with your feet hip-width apart. Lower your body into a squat position and place your hands on the ground in front of you.
Kick your feet back to get into a high plank or push-up position. Ensure your hands are directly under your shoulders and your body forms a straight line from your head to your heels.
Perform a push-up by bending your elbows and lowering your chest towards the ground. Push your body back up to the high plank position.
Now, lift your right leg and kick it out to the side as high as you can, engaging your glutes. Bring your leg back to the plank position.
Perform another push-up, then repeat the leg kick with your left leg.
Continue alternating legs for each rep. Remember to keep your core engaged and your back straight throughout the exercise.
This exercise can be modified to suit your fitness level. If you find the push-up too challenging, you can drop to your knees for the push-up portion of the exercise.
Remember to warm up before starting the exercise and cool down afterwards. Aim for 3 sets of 10-15 reps, or as many as you can manage with good form.
one leg squat
To perform the one leg squat, start by standing upright with your feet hip-width apart. Your arms should be relaxed by your sides.
Shift your weight onto your right foot and lift your left foot off the floor. Extend your arms in front of you for balance. This is your starting position.
Slowly bend your right knee, pushing your hips back as if you were sitting down on a chair. Keep your chest lifted and your spine neutral. Your left leg should remain lifted throughout the movement.
Lower your body as far as you can, ideally until your right thigh is parallel to the floor. Make sure your right knee doesn't go past your right foot.
Pause for a moment at the bottom of the squat, then push through your right foot to return to the starting position.
Repeat the movement for your desired number of reps, then switch legs.
Remember to keep your core engaged and your movements controlled throughout the exercise. This will help to target your glutes effectively.
No equipment is needed for this exercise, as it uses your own body weight for resistance.
monster walk
To perform the Monster Walk exercise, start by standing tall with your feet hip-width apart. This exercise doesn't require any equipment, just your body weight.
1. Begin by lowering your body into a half-squat position. This is your starting position. Your back should be straight, your chest up, and your knees should be directly above your ankles.
2. Take a step to the right with your right foot, keeping your body in the half-squat position. Your step should be wide enough to feel a stretch in your glutes, but not so wide that it's uncomfortable.
3. Follow with your left foot, stepping it to the right to return to the hip-width stance. You should still be in the half-squat position.
4. Repeat this movement for a set number of steps (for example, 10 steps), then switch directions and take the same number of steps to the left.
5. Remember to keep your body low and your glutes engaged throughout the exercise. Your knees should stay bent, and your chest should stay lifted.
6. Perform 3 sets of 10 steps in each direction for a complete workout.
The Monster Walk is a great exercise for targeting and strengthening your glutes. It also works your thighs and hips, making it a great lower body workout.
march sit (wall)
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To perform the March Sit (Wall) exercise, start by standing with your back against a wall. Your feet should be shoulder-width apart and about two feet away from the wall.
Slowly slide your back down the wall until your hips and knees are bent at a 90-degree angle. This is your starting position, similar to sitting in an invisible chair.
Now, lift your right foot off the ground and bring your knee towards your chest. Hold this position for a second or two, then slowly lower your foot back to the ground.
Repeat the same movement with your left foot. This completes one repetition.
Ensure that your back remains flat against the wall throughout the exercise. Your glutes should be engaged, and your core should be tight.
Perform this exercise for the desired number of repetitions. For beginners, start with 10 repetitions and gradually increase as your strength improves.
Remember to breathe normally throughout the exercise. Inhale as you lift your foot and exhale as you lower it back to the ground.
This exercise is a great way to target your glutes using just your body weight. It also helps to improve balance and stability.
lunge with jump
Start by standing tall with your feet hip-width apart. This is your starting position.
Take a step forward with your right foot and lower your body into a lunge position. Your right knee should be directly above your right ankle, and your left knee should be hovering just above the ground.
Push through the heel of your right foot to explode up into a jump. While in the air, switch the position of your feet so that your left foot is in front when you land.
Immediately lower your body into a lunge position again, this time with your left foot in front.
Push through the heel of your left foot to explode up into another jump, switching the position of your feet in the air so that your right foot is in front when you land.
This completes one rep.
Continue this movement, alternating legs with each rep. Aim for 10-15 reps on each leg, or as many as you can do with good form.
Remember to keep your core engaged and your back straight throughout the exercise. Also, make sure to land softly to avoid injury.
This exercise can be done without any equipment, using just your body weight. However, if you want to increase the intensity, you can hold dumbbells in your hands as you perform the lunges and jumps.
low glute bridge on floor
1. Start by lying flat on your back on a comfortable, flat surface. Bend your knees and place your feet flat on the floor, hip-width apart. Your arms should be resting at your sides, palms facing down.
2. Engage your core and squeeze your glutes as you lift your hips off the floor. Your body should form a straight line from your shoulders to your knees.
3. Hold this position for a few seconds, ensuring your glutes remain engaged and your hips are lifted.
4. Slowly lower your hips back down to the floor.
5. Repeat this movement for your desired number of repetitions.
Remember to keep your movements controlled and steady, and to keep your glutes and core engaged throughout the exercise. This will help to ensure you are effectively targeting your glutes.
jump squat v. 2
Start by standing tall with your feet hip-width apart. Your toes should be pointed slightly outwards. This is your starting position.
Engage your core and keep your chest lifted and back straight. Begin the exercise by pushing your hips back and bending your knees as if you're going to sit in a chair. Make sure your knees don't go beyond your toes. This is the squat position.
From the squat position, push through your heels to explode upwards into a jump. Extend your legs fully and push your arms down to help propel your body upwards.
As you land, absorb the impact by bending your knees and sinking back into the squat position. Make sure to land softly and quietly, with your weight on your heels.
Repeat this movement for your desired number of repetitions. Remember to keep your core engaged and your back straight throughout the exercise.
This is a high-intensity exercise, so make sure to take adequate rest between sets. This exercise targets your glutes, but also works your legs and core.
jump squat
Start by standing tall with your feet hip-width apart. Your toes should be pointed slightly outwards. This is your starting position.
Engage your core and keep your chest lifted and back straight. Now, push your hips back and bend your knees as if you are going to sit on a chair. Make sure your knees don't go beyond your toes. This is the squat position.
From this squat position, push through your heels to explode up and jump as high as you can. Swing your arms back for momentum.
Land softly back on the ground, absorbing the impact by immediately going into the next squat.
Remember to keep your core engaged throughout the exercise and land as quietly as possible, which requires control.
Repeat this movement for your desired number of repetitions.
This exercise, the jump squat, primarily targets your glutes but also works your core and leg muscles. No equipment is needed as you are using your own body weight.
iron cross stretch
To perform the Iron Cross Stretch, start by lying flat on your back on a comfortable, flat surface. Extend your arms out to your sides so they're in line with your shoulders, forming a 'T' shape with your body. This is your starting position.
Next, lift your right leg straight up towards the ceiling, keeping it as straight as possible. Then, gently lower your leg across your body towards your left hand. Try to keep your shoulders flat on the ground as you do this. You should feel a stretch in your glutes and lower back.
Hold this position for about 20-30 seconds, breathing deeply and relaxing into the stretch. Then, slowly lift your leg back to the center and lower it down to the starting position.
Repeat the same process with your left leg, lifting it up and lowering it across your body towards your right hand. Again, hold for 20-30 seconds, then return to the starting position.
Remember to keep your movements slow and controlled, and never force your leg further than is comfortable. This exercise can be repeated 2-3 times on each side.
hug keens to chest
Begin by lying flat on your back on a comfortable, flat surface. Extend your legs fully and place your arms at your sides.
Next, slowly bend your knees and bring them towards your chest. As your knees approach your chest, wrap your arms around them as if you're giving them a hug.
Hold this position for a few seconds, making sure to squeeze your glutes. You should feel a stretch in your lower back and glutes.
Slowly release your legs and return them to the starting position. Make sure to keep your movements controlled and avoid any jerky motions.
Repeat this exercise for a set of 10-15 repetitions. Remember to breathe normally throughout the exercise.
This exercise can be performed daily to strengthen and tone your glutes. As you get stronger, you can increase the number of sets or the length of time you hold your knees to your chest.
hands reversed clasped circular toe touch (male)
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To perform the hands reversed clasped circular toe touch, begin by standing tall with your feet hip-width apart. Extend your arms out in front of you, interlocking your fingers with your palms facing outwards. This is your starting position.
Next, rotate your hands so that your palms are facing upwards and then raise your arms above your head. Keep your arms straight and close to your ears. This is the reversed clasped position.
From here, bend at your hips and slowly lower your torso towards the ground while keeping your legs straight. As you bend, start to move your arms in a circular motion towards your left side, down towards your toes, and then up towards your right side. Your arms should be making a large circle as you bend down and stand back up.
Touch your toes or reach as far as you can without straining yourself. If you can't touch your toes, that's okay. The goal is to feel a stretch in your glutes and hamstrings.
Slowly rise back up to the starting position, reversing the circular motion of your arms. Repeat this movement for your desired number of repetitions. Remember to keep your back straight and your movements controlled throughout the exercise.
This exercise not only targets your glutes but also helps to improve flexibility and balance. No equipment is needed for this exercise, just your body weight.
hands clasped circular toe touch (male)
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1. Stand upright with your feet shoulder-width apart. This is your starting position.
2. Clasp your hands together in front of your chest. Keep your arms fully extended.
3. Bend at your hips and slightly bend your knees. Lower your torso until it's almost parallel with the floor.
4. As you bend, move your clasped hands in a circular motion towards your right foot, going down and around to your left foot, and then back up to the starting position. This should resemble drawing a circle with your hands around your toes.
5. Stand back up to the starting position, keeping your hands clasped together.
6. Repeat the movement, but this time start the circular motion towards your left foot, going down and around to your right foot, and then back up to the starting position.
7. This completes one rep. Aim to do 3 sets of 10-15 reps each, depending on your fitness level.
Remember to keep your back straight and your core engaged throughout the exercise. This exercise not only targets your glutes but also works your hamstrings and lower back. It's a great exercise for improving flexibility and balance as well.
glute bridge two legs on bench (male)
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1. Start by positioning a bench horizontally behind you. Ensure it is sturdy and won't move during the exercise.
2. Sit down on the ground with your back towards the bench. Place your feet flat on the floor, hip-width apart, and your knees bent.
3. Lean back and place your shoulder blades on the edge of the bench. Your body should be making a straight line from your shoulders to your knees.
4. Extend your arms out to your sides for balance. Your palms should be facing down.
5. Push through your heels and lift your hips off the ground until your body forms a straight line from your shoulders to your knees. This is your starting position.
6. Lower your hips back down to hover just above the ground. This is one repetition.
7. Repeat this movement for your desired number of repetitions. Ensure to squeeze your glutes at the top of the movement for maximum muscle engagement.
8. Remember to keep your core engaged throughout the exercise to maintain stability and protect your lower back.
9. Breathe out as you lift your hips and breathe in as you lower them back down.
10. For beginners, start with 10-15 repetitions. As you get stronger, you can increase the number of repetitions or add a weight across your hips for added resistance.
glute bridge march
1. Start by lying flat on your back on a comfortable surface, such as a yoga mat. Bend your knees and place your feet flat on the floor, hip-width apart. Your arms should be resting at your sides, palms facing down.
2. Push through your heels and lift your hips off the ground by squeezing your glutes, creating a straight line from your shoulders to your knees. This is your starting position.
3. Keeping your hips elevated, lift your right knee towards your chest until your hip is at a 90-degree angle. Ensure your foot is flexed.
4. Lower your right foot back to the floor and repeat the movement with your left knee. This is one rep.
5. Continue alternating legs, all while keeping your hips lifted and your glutes engaged.
6. Aim for 10-15 reps on each leg, or as many as you can manage with good form.
Remember to keep your core engaged throughout the exercise to help maintain balance and stability. Also, avoid letting your hips drop when lifting your legs. The key is to keep your hips elevated and your body in a straight line from your shoulders to your knees.
forward lunge (male)
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Stand upright with your feet hip-width apart. This is your starting position.
Take a step forward with your right foot, keeping your spine tall and your shoulders down.
Lower your body until your right thigh is parallel to the floor and your right shin is vertical. It's okay if your knee shifts forward a little as long as it doesn't go past your right toe.
Press into your right heel to drive back up to the starting position.
Repeat the movement on the left side by stepping forward with your left foot.
This completes one rep.
For beginners, aim for 10 reps (5 on each side). As you get stronger, you can increase the number of reps or sets.
Remember to keep your core engaged and your hips square throughout the movement.
No equipment is needed for this exercise as you are using your own body weight.
This exercise targets the glutes, but you'll also feel it in your thighs and calves.
Remember to keep your movements controlled, don't rush through the exercise. It's more important to have good form than to do more reps.
flutter kicks
To perform flutter kicks, start by lying flat on your back on a comfortable surface, such as a yoga mat. Extend your legs fully out in front of you, keeping them together. Place your hands by your sides or under your glutes for added support and to help tilt your pelvis slightly upwards.
Engage your core and lift both legs off the ground to about a 45-degree angle. Keep your back pressed firmly against the ground throughout the exercise. This is your starting position.
Begin the exercise by lowering one leg slightly towards the ground, while keeping the other leg where it is. Then, quickly switch the positions of your legs, raising the lowered leg and lowering the raised leg.
Ensure that your legs are straight and your toes are pointed. The movement should come from your hips, not your knees.
Continue alternating your legs in this manner, creating a fluttering motion. Each kick with both legs counts as one repetition.
Remember to breathe normally throughout the exercise and keep your abs contracted. Aim for 3 sets of 15-20 repetitions, or as many as you can manage with good form.
This exercise primarily targets your glutes, but it also works your lower abs and hip flexors. As it is a bodyweight exercise, no additional equipment is needed.
curtsey squat
To perform the Curtsey Squat, follow these steps:
1. Stand tall with your feet hip-width apart. This is your starting position.
2. Shift your weight onto your right foot and take a big step back with your left foot, crossing it behind your right foot as if you were doing a 'curtsey'.
3. Lower your body down into a squat position, keeping your right knee directly above your right ankle and your left knee hovering just above the floor.
4. Push through your right heel to return to the starting position.
5. Repeat the movement on the other side by shifting your weight onto your left foot and stepping back with your right foot.
6. Continue alternating sides for the desired number of reps or time.
Remember to keep your chest lifted and your core engaged throughout the exercise. The Curtsey Squat primarily targets the glutes, but also works the thighs and hips. No equipment is needed for this exercise as it uses your own body weight for resistance.
bodyweight drop jump squat
To perform the bodyweight drop jump squat, start by standing tall with your feet hip-width apart. Your toes should be pointed slightly outwards. This is your starting position.
Next, raise your arms overhead and rise onto your toes, stretching your body as tall as possible. This is the jump part of the exercise.
Then, in one swift motion, drop down into a squat by bending your knees and pushing your hips back. Your arms should swing down and back as you squat. Make sure your chest stays lifted and your knees are in line with your toes.
Push through your heels to explode back up to the starting position, swinging your arms overhead to help with momentum.
Land softly on your feet and immediately drop back into the squat to complete one rep.
Remember to engage your glutes throughout the exercise, especially when you're pushing up from the squat.
Aim for 3 sets of 10-15 reps, or as many as you can do with good form. This exercise can be done without any equipment, using just your body weight for resistance.
bent knee lying twist (male)
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1. Start by lying flat on your back on a comfortable, flat surface. Extend your arms out to your sides so they're perpendicular to your body, palms facing down. This is your starting position.
2. Bend your knees and bring them up towards your chest until your thighs are perpendicular to the floor. Your calves should be parallel to the floor with your feet together.
3. Keeping your shoulders flat on the floor and your arms extended, slowly lower your knees to the right side of your body. Try to bring your knees as close to the floor as possible without lifting your left shoulder off the floor.
4. Hold this position for a few seconds, feeling the stretch in your glutes and lower back.
5. Slowly bring your knees back to the center and then lower them to the left side of your body. Again, try to bring your knees as close to the floor as possible without lifting your right shoulder off the floor.
6. Hold this position for a few seconds, feeling the stretch in your glutes and lower back.
7. Return your knees to the center to complete one repetition.
8. Repeat this exercise for the desired number of repetitions.
Remember to keep your movements slow and controlled, and to breathe deeply throughout the exercise. This exercise not only targets your glutes but also helps to improve your core strength and flexibility.
bench hip extension
1. Start by finding a sturdy bench or step that is about knee height.
2. Stand facing the bench and place your hands on your hips or hold onto the bench for balance.
3. Lift your right leg and place your foot on the bench. Your knee should be bent at a 90-degree angle.
4. Push through your right heel to lift your body up until your right leg is straight. As you do this, extend your left leg behind you, keeping it straight.
5. Squeeze your glutes at the top of the movement, then slowly lower your body back down to the starting position.
6. Repeat this movement for your desired number of reps, then switch legs and repeat the exercise with your left leg on the bench.
7. Remember to keep your core engaged and your back straight throughout the exercise.
8. For an added challenge, try doing the exercise without holding onto the bench. This will also engage your core and improve your balance.
9. This exercise can be done in sets of 10-15 reps on each leg, for 2-3 sets.
10. Always ensure to maintain a slow and controlled movement to maximize the effectiveness of the exercise and to prevent any injuries.
basic toe touch (male)
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Stand upright with your feet hip-width apart. This is your starting position.
Inhale deeply and as you exhale, bend forward at the hips, keeping your back and legs straight. Avoid bending your knees.
Reach for your toes with both hands. If you can't touch your toes, reach as far as you can. You should feel a stretch in your hamstrings and glutes.
Hold this position for a few seconds, then slowly rise back to the starting position.
Repeat this movement for the desired number of repetitions.
Remember to keep your core engaged and your back straight throughout the exercise. This will help to prevent any strain or injury.
This exercise can be done without any equipment and is a great way to stretch and strengthen your glutes and hamstrings.
arms apart circular toe touch (male)
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1. Stand upright with your feet shoulder-width apart. Extend your arms out to your sides at shoulder height, palms facing down. This is your starting position.
2. Slowly lift your right leg off the ground, keeping it straight. At the same time, bend forward at your waist and reach your left hand towards your right foot. Try to touch your toes if possible.
3. As you reach your right foot, make a circular motion with your arms, bringing them together above your head and then back out to the sides.
4. Return to the starting position by straightening your body and lowering your right leg.
5. Repeat the same movement with your left leg and right hand.
6. Continue alternating sides for the desired number of repetitions.
Remember to keep your back straight and your movements controlled throughout the exercise. Engage your glutes and core to maintain balance. This exercise not only targets your glutes but also works your hamstrings, lower back, and shoulders.
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