Glutes exercises

Bird dog

A calm, steady move that teaches your core to keep you stable while your arms and legs move — brilliant for be…

Glute bridge march

A glute bridge with a slow march on top — your hips have to stay level while one foot lifts. Great for waking…

Bodyweight squat

The move your body's built for — sit down and stand back up. Nail this and you've got the foundation for every…

Reverse lunge

Step back into a lunge — gentler on the knees than stepping forward, and a great way to build single-leg stren…

Glute bridge pulse

A glute bridge held high with small pulses at the top — keeps constant tension on your glutes.

Heels-elevated glute bridge

A glute bridge with your heels raised, shifting more of the work onto your glutes and hamstrings.

Star side plank

A side plank opened into a star — top arm and top leg lifted. Balance and core strength in one demanding hold.

Straight-legged hip raise

Legs up toward the ceiling, then push your hips straight up — a targeted lift for the lower core and glutes.

Superman hold

Lie face down and lift your arms and legs to hold the superman shape — the back-of-body counter to all those c…

Crab toe touch

From a crab position, kick one leg up and reach the opposite hand to your toe — a fun, full-body core move.

Glute bridge hold

A glute bridge held at the top — no reps, just a steady squeeze that switches your glutes right on.

Single-leg glute bridge hold

A glute bridge held on one leg — double the load through a single glute, with a balance challenge on top.

Plank leg lifts

A plank with one leg lifting at a time — keeps your core braced while your glutes get a little work too.

Scorpion kicks

From face down, kick one leg up and across — a mobility-meets-core move that opens the hips.

Side-lying leg lifts

Lie on your side and lift the top leg — simple, targeted work for the outer hip and glute.

Side plank clams

A side plank with a clam — open your top knee while holding the side plank, hitting the glutes and obliques to…

Side plank leg lift

A side plank with the top leg lifting and lowering — adds a glute and balance challenge to the hold.

Superman pulses

The superman hold with small pulses — lift your arms and legs and pulse for the muscles down your back.