Training your glute muscles will lift and firm your bottom, while also helping with your posture and stability. Learn how to tone your bum with this at-home glute workout…
Want to learn how to tone your bum from the comfort of your own home? This beginner-friendly glute-toning workout requires minimal equipment and can be performed either at home or at the gym. All you need to get started is an exercise mat and a stability ball – plus a pair of dumbbells if you want to up the intensity on certain exercises.
Am I beginner, intermediate or advanced?
For each exercise on this glute-toning workout, you’ll notice we’ve included a varying numbers of reps per set depending on your level: beginner, intermediate or advanced.
Not sure which level you are? Generally speaking, a beginner is relatively new to glute-toning and strengthening exercises (two months or less), an intermediate exerciser will have been doing bum-toning exercises for two to six months, while an advanced exerciser will have been training for six months or more.
How often should you perform this glute workout to tone your bum?
For the best results when learning how to tone your bum, complete this glute workout two to three times a week, allowing two days between each workout, resting for 30-45 seconds between each set.
Glute workout for a toned bum
LEG RAISES
Area trained: Bottom
Technique:
- Lie on your side with your upper body supported by your elbow, lower leg bent and upper leg straight.
- Lift your upper leg slightly off the floor – this is the start position.
- Raise your upper leg to around 45 degrees, slowly lowering and then taking it out to the front, and then back to the start position to complete one rep.
- Continue to complete one set, then change sides.
Beginner: 2 sets of 12 (each leg)
Intermediate: 2 sets of 15 (each leg)
Advanced: 2 sets of 20 (each leg)
LUNGES
Areas trained: Bottom and front thighs
Technique:
- Stand with your right foot on a box or Step, knee slightly bent with your hands on your hips (or hold a weight in each hand to increase the difficulty).
- Make sure there’s enough distance between your feet so your right knee is over your ankle.
- Lift your left heel off the floor and lunge down, bending both knees to 90 degrees, keeping your torso upright.
- Lunge back up, pushing through your right heel and repeat to complete one set, then change legs.
Beginner: 2 sets of 10 (each leg)
Intermediate: 2 sets of 12 (each leg)
Advanced: 2 sets of 15 (each leg)
WALL SITS
Areas trained: Bottom and front thighs
Technique:
- Stand with your back against a wall with your feet hip-width apart, approximately two feet from the wall.
- Slowly slide your back down the wall until your knees are in line with your ankles and level with your hips (as if you were sitting on a chair).
- Hold for 40 seconds, straighten your legs then squat down again, holding for 30 seconds.
- Straighten your legs, then squat down again for a final 20 seconds to complete one set.
Beginner:1 set
Intermediate: 2 sets
Advanced: 3 sets
STABILITY BALL BRIDGE
Areas trained: Bottom and core
Technique:
- Lie on your back with your legs straight, heels resting on a Stability Ball, and arms by your sides.
- Squeeze your bottom and lift your hips to form a straight line between your feet and shoulders.
- Lower your hips to an inch off the floor, raise and repeat to complete one set.
Beginner: 2 sets of 15
Intermediate: 2 sets of 20
Advanced: 2 sets of 25
SIDE-KICKS
Area trained: Bottom
Technique:
- Stand with your weight on your right leg, holding onto a chair or wall for support if necessary, then take your left leg off the floor, bending your knee up towards your chest.
- Kick your leg out to the side, straightening your knee and leaning your upper body slightly to the right.
- Bend your knee, bringing it back towards your chest, and repeat.
Beginner: 1 set of 15 (each leg)
Intermediate: 1 set of 20 (each leg)
Advanced:1 set of 25 (each leg)
JUMPING SIDE LUNGES
Areas trained: Bottom and front thighs
Technique:
- Begin with feet hip-width apart then take a large step to the left, lunging down and bringing your right hand just in front of your left foot.
- Push through your left leg, jumping up, taking your hands above your head and landing in a side-lunge position on the other side – this counts as one rep.
- Repeat for the prescribed number of reps.
Tip: Make sure your toes point forwards throughout and your knees stay above the ankles of your bent leg during the lunges.
Beginner: 1 set of 8
Intermediate: 1 set of 10
Advanced: 1 set of 12
