Build lower body stability with this glutes workout

Get more than definition from these firming moves in our expert glutes workout! Stronger glute muscles will also improve performance, reduce injury risk and make daily tasks a cinch.

Areas trained: Works your hamstrings and glutes to lift and tone your bottom

Standing feet hip-width apart, hold dumbbells with your palms facing your thighs (A). Keep your knees straight and core tight. Inhale, slowly bend forwards from your hips and lower the dumbbells until you feel an intense stretch in your hamstrings (B). Exhale and reverse the direction, contracting your glutes as you rise upwards to the start position. Do two sets of 12-15 repetitions.
Tip: Push your bottom backwards as you lower down to increase the activation of your glutes.

Areas trained: These lunges are super tough on your glutes

Step your right leg forwards into a lunge and, keeping your core engaged and chest lifted (A), bend and drop your left knee to the floor. Lift your left knee half an inch off the ground and hold for 15 seconds (B). Then do 20 small ‘bouncing’ lunges, slowly rising up an inch off the ground then tapping your back knee gently to the floor. Switch legs and repeat. Rest, then perform a second set on both legs.
Tip: Perform very small and controlled bouncing movements.

Areas trained: Targets your hips, glutes, outer thighs and hamstrings

Stand with your feet hip-width apart and your toes pointing forwards with your hands in front of you, elbows bent. Inhale, bend your knees and lower your hips into a squat until your thighs are parallel to the floor (A). Exhale, return to standing and, placing your weight onto your left foot, lift your right leg out to the side while raising your arms to shoulder height (B). Return to position (A). That’s one repetition. Do two sets of 10-15 reps on both sides.
Tip: Keep your leg lift controlled via your glutes rather than swinging your leg out.

Areas trained: This movement targets your hamstrings, glutes and inner thighs to lift, tone and shape your bottom

Get on all-fours with hands under shoulders and abs pulled in. Keeping your left knee bent at 90 degrees, flex your foot and lift your leg until your thigh is parallel to floor, squeezing your left glute upwards (A). Lower your leg, crossing it behind you and over the other side of your right leg without letting your knee touch the floor (B). Return to position (A), do two sets of 10-15 reps, then repeat on the other side.
Tip: Lift your leg as high as you can.

Areas trained: Targets your glutes and hips to sculpt your behind

Start on all-fours with hands under shoulders, keeping your abs pulled in tight and your back flat (A). Lift your right knee up and out to the side until it’s the same level as your hip, keeping your knee bent and your foot flexed (B). Lower your knee to the start position. That’s one rep. Do two sets of 10-15 reps, then repeat on the other side.
Tip: Keep your torso parallel to the floor and keep the move slow and controlled.

Areas trained: This movement works every one of your glute muscles to strengthen and tone your bum and hips

Lie on your left side with your hips and knees bent at 45 degrees. Your right leg should be on top of your left leg, with your heels together (A). Keeping your feet in contact with each other, exhale and raise your right knee as high as you can without moving your pelvis (B). Pause, inhale, then return to the starting position. Do two sets of 10-15 reps before repeating on the other side.
Tip: Keep your supporting leg rooted to the floor at all times.