This difficult routine will focus your glutes and enhance your balance while keeping your heart rate up.
Kneel on the ground and close your eyes. One knee should be lifted in a half-kneel posture. Push off the floor using the front leg's heel and lift the opposite leg. Kneel down once more, this time with one leg first, then the other. Rep the process on the other side.
Step-Up to Knee Raise
• Stand in front of a low, sturdy box or step with your hands at your sides and your feet hip-width apart.
• Step onto your box with your right foot and press your left knee into your chest, bringing it to hip height.
• Return to your starting position by stepping your right foot to the floor, then returning your left foot to the floor with control. This is a one-rep max.
• Do 8–12 repetitions on the same side before switching sides.
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Single Leg Deadlift
Single Leg Deadlift – All-in-one glutes, lower back, and single-leg stability – This is an exercise that should be done slowly to get the most effect. If it feels right, try it on with your hands on your waist and your heel lifted to the same level as your hips. If you're having trouble, start with a smaller number and work your way up.
Stand on one leg and bend the other slightly. Bend the knee of your standing leg and push your hips back, bending at the waist, to tilt your upper body towards the ground. Use your hips to return to the beginning position. During the exercise, your goal is to keep your balance. If you're feeling very jittery,
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Side-Lying Leg Lift
• Lie down on your left side, straightening your legs in front of you. With your left hand, support your head.
• Raise your upper leg 45 degrees, then lower it gradually. This is a one-rep max.
• Do 12–15 repetitions on one side before switching sides.
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Hip Abduction
This is a great solo workout for strengthening your side glutes. Wrap a resistance band around your ankles to make the workout more tough.
With one hand, hold onto something for support while standing tall. Raise one leg out from your body, toes pointed forward instead of up. Start the motion from your hips, rather than leaning your body to the side. Move your leg backwards or forwards a little to check if you can feel your glutes working harder. If it doesn't work, grab something for support and restrict your range of motion.
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Curtsy Lunge With Kick
• Stand with your feet shoulder-width apart and your shoulders shoulder-width apart. with your palms facing in and elbows bent, grasp a dumbbell in each hand and lay it on top of your shoulders. here's where you'll start.
• Take a diagonal stride backwards with your right foot, lowering your right knee nearly to the ground. the angle of your front knee should be about 90 degrees.
• To stand back up and straighten your left leg, press your left heel into the ground. as you stand up, kick your right leg out to the right side. it's one rep if you do that.
• Do 8–12 repetitions on one side before switching sides.
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Backward Lunges
Because of the torso tilt, the Backward Lunge stimulates your glutes more and places less stress on your knees than the Forward Lunge.
Keep your feet hip-width apart and stand tall. Take a step back with one foot until your front knee is at a 90-degree angle. A small forward body tilt, but not too far forward, will emphasise the glute exercises. Push off the ground with your front heel to get back up. Rep the previous step on the other side.
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Glute Bridge Marches
• Lie face up with your knees bent and your feet hip-width apart. Engage your core so that your low back presses on the floor.
•Raise your hips off the ground, squeezing your glutes at the top. Please don't move.
• Now, raise your right foot off the floor and bring your knee to your chest, pausing until your hip is bent 90 degrees.
•Rep on the other side, replacing your left foot on the floor and rapidly raising it off the ground.
•Carry on marching, twisting your feet and elevating your hips. Perform 8–12 repetitions on each side.
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Side Lunges
Side lunges target your inner and outer thighs in addition to your front thighs and glutes.
Stand tall with your feet hip-width apart. Lift one leg and step to the side while pulling your hips back. Keep your forward knee straight in the direction of your toes. The second leg spreads out with the foot placed on the floor. Push off the floor with the heel of your bent leg to get yourself up. Rep the process on the other side.
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Banded Clamshell
• On your left side, stack your hips, knees, and ankles on top of each other. Bend your knees to 90 degrees and wrap a thin band around your thighs just above your knees.
• Keep your feet together and lift your right knee open, then slowly drop it to meet your left. This is a one-rep max.
• Maintain your core engaged and your back straight while executing these actions. Attempt to avoid leaning forward or backward.
• Start with 15–20 reps on one side, then move to the other.
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Banded Jumping Jacks
• Use a tiny band to secure your ankles.
• In a quarter-squat position, stand with your feet approximately hip-width apart and your hands at your chest (a shallow squat).
• For 1 rep, jump your feet out and in while maintaining your knees bent and landing lightly.
• Do 15–20 repetitions.
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Bulgarian Split Squats
Exercises involving only one leg, such as this one, can be challenging yet helpful. If you don't feel ready to undertake it, backward lunges might be utilised as a substitute.
Put yourself in front of a couch, chair, or other comparable piece of furniture. Behind you, one foot should be resting on the upper surface.Squat down by flexing the knee and hip of your front leg. Push off the floor with the heel of your front leg to get back up. During this motion, the front leg should hold the majority of your weight, while the back leg provides support. The front knee is pointed in the direction of the toes. Rep the exercise with the other leg.
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Hip drive
• Sit on your knees with your legs together and your buttocks on your heels.
• Squeeze your glutes to raise your buttocks and go into a kneeling position.
• Slowly lower your body while keeping your glutes engaged.
• Do 15–20 repetitions.
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Curtsy Lunges
Curtsy, Side, and Backward Lunges typically target the front of your thighs, but Forward Lunges primarily target your glutes. Stand tall with your feet hip-width apart. Take a step to the side, keeping your hips pointing forward and crossing your rear leg behind your front leg.Keep the majority of your weight on your front leg. Press the heel of the front foot into the ground to get back up. Rep the process on the other side.
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Bottoms-Up Lunge
• Kneel on the ground to begin.
• With your left foot, take a step forward until you're kneeling on your right knee.
• To stand, press into your left heel and elevate your right knee by using your glutes. Make an effort not to push yourself off the ground. Lift using your hamstrings and glutes instead.
• Lower your right knee to the floor to return to the beginning position.
• Repeat on the other side.
• Do 15–20 repetitions on each side.
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Fire Hydrant
The Fire Hydrant is an excellent way to obtain a strong glute pump. Wrap a resistance band over your knees to boost the intensity. Begin with crawling on your hands and knees. Raise one of your legs to the side. Only climb as high as you can without swaying to one side. Keep your back in a solid and neutral position. Begin with your glutes and hips to begin the action. Rep the exercise with the other leg.
Lie down on your back with your legs bent and pointing outwards, and your feet soles together (toes to toes, heel to heel). Squeeze your glutes and lift your hips until your complete body, from neck to knee, is in a straight line.
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Hip Thrust
• Sit with knees bent and feet spread to the width of the hips on the floor.
• With your fingers pointing away from your body, place your hands precisely below your shoulders on the floor.
• Lift your hips to a tabletop posture by squeezing your glutes. Maintain a long neck and shoulders that aren't scrunched.
• Continue to hold for a total of five counts.
• Lower your hips to the ground one at a time.
• Perform 15–20 repetitions on each side.
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Donkey Kicks
A well-known glute-targeting manoeuvre is the Donkey Kick. When coupled with the Fire Hydrant in a superset, it's great for an all-around glute pump. Wrap a resistance band over your knees to make the workout more tough. Check these fitness mistakes before you begin.
On your hands and knees, do the following. Raise one heel to the ceiling while keeping the knee bent. Instead of arching your back, start with your hips and glutes to bring your leg up. It's all about lifting your leg using your glutes rather than elevating your foot as high as possible. Rep the exercise with the other leg.
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Glute bridge
• Lie face up on your back with your knees bent and your feet shoulder-width apart.
• Raise your hips off the floor while engaging your glutes and tightening your core.
• Descend slowly, resisting the need to give up.
• Do 15–20 repetitions on each side.
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Hip Thrust
The Hip Thrust is a must-have for anybody looking to build a larger, stronger butt. It helps your butt work against gravity at an optimum angle. Wrap a resistance band over your knees to strengthen your side glutes. With the lower portion of your shoulder blades resting on the edge of the surface, support your upper back on a couch, bed, or bench. Look for a height where your chest and knees may be lined up in a straight line. Bring your feet in close to your body, right below your knees.
Keep your knees bent and push through your heels to raise your hips off the ground. Experiment with different foot positions until you discover one that allows you to feel your glutes working effectively.
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Side Skaters
• Stand With Your Feet Together And Squat Down By Pulling Your Hips Back And Keeping Your Back Flat And Your Abs Engaged.
• Jump As Far As You Can To The Right, Landing Softly On The Ball Of Your Right Foot.
• Jump As Far To The Left As Possible, Pushing Off With Your Glutes. Take A Soft Landing With Your Left Foot.
• Rep, Swinging Your Opposing Arm Forward Like A Speed Skater Each Time.
•Do 15–20 Repetitions On Each Side.
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Single Leg Hip Thrust
The setup is the same as the Hip Thrust, except you'll raise one foot off the ground this time. Push through your heel on the floor and lift yourself up with your hips to get up. Maintain a level hip position by not allowing them to fall to one side. Rep the exercise with the other leg.
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Marching hip lift
• Lie face down on the floor, knees bent and abs engaged.
• Lift your hips while squeezing your glutes (as in No. 4).
• Raise your right foot and straighten your right leg a few inches off the floor. Keep your hips from twisting.
• Lower your right foot to the floor as you bring up your left foot.
• Switch sides and continue the "march," concentrating on tightening your glutes throughout.
•Do 15–20 repetitions on each side.
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Single Leg Bridge
The Single Leg Bridge is a more challenging version of the Bridge.
Knees bowed, lie down on your back.One of your legs should be extended in front of you. Push up with the heel of the opposite leg to get yourself off the floor. Keep your hips in a neutral position. If your glutes aren't responding, bend your extended leg and place that foot on your bottom leg's knee. Rep the exercise with the other leg.
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Chair Squat Jump
• In a chair, sit with your back straight and your feet hip-width apart.
• Using your glutes, jump straight up, ensuring sure both feet are off the ground.
•Land gently and squat carefully to seat on the chair.
• Do 15–20 repetitions.
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Marching Bridge
A great level of hip stability is required for this workout. It's also a great way to warm up for other workouts!
Replace the single leg bridge with this exercise, but swap sides with each rep and avoid allowing your hips fall to the floor between reps. When switching legs, the most essential thing to remember is to maintain your hips level and not move side to side.
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Diagonal Squat
• Stand with arms at your sides and feet wider than hip width apart.
• With your right foot, take a diagonal stride back, shift your hips back, and bend your right knee.
• Keep your left leg straight with your foot flexed, your chest elevated, and your abs engaged.
• Return to your starting point.
• Repeat on the other side.
• Do 15–20 repetitions on each side.
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Single-Leg Squat Reach Across
• Stand with your arms at your sides and your right foot hanging a few inches off the ground on your left leg. It's worth noting that you don't have to elevate your right knee all the way up. This is meant to be a balanced and relaxed position.
• Squat down by bringing your hips back, bending your left knee, and keeping your right knee off the ground. As you drop, reach your right arm across your body toward the outside of your left foot. Get as low as you can.
• Return to your starting point.
• Repeat on the other side.
• Do 10–15 repetitions on each side.
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Hip Thrust Single-Arm Reach
• Kneel on the floor with your feet hip-width apart.
• Stand on the floor with your hands straight behind your shoulders, fingers pointing away from your body.
• Lift your hips into a tabletop posture by squeezing your glutes.
• Keep your hips straight while reaching your right arm across your torso at a high angle (no twisting).
• Place your hands on the floor while lowering your hips.
• Repeat on the other side.
•Do 15–20 repetitions on each side.
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Bridge
The Bridge is an excellent introductory exercise since it simultaneously strengthens your glutes, back, and abs. Back pain treatment may be aided by improving core stability and glute strength. Wrap a resistance band around your knees or select from the extra choices below to make the workout more tough. Check these fitness mistakes before you begin.
Lie down on your back, flat. To create a straight line from your knees to your head, bend your knees and lift your hips. Keep your heels beneath your knees and avoid leaning too far forward or backward to maintain a comfortable posture. If you're suffering back problems, make sure your abs are strong and you're lifting from your hips instead of your chest.
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Step-up
• Take a seat in front of a bench, a chair, or a set of stairs.
• Using your left glute to elevate your right leg, step up onto the bench with your left foot. Push off with your left foot only.
• Straighten your left leg to stand tall, then slowly drop your hips and bend your left knee.
• Repeat on the other side.
• Do 15–20 repetitions on each side.
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Rear-foot elevated split squat
• Place your left foot on a low seat or a low step behind you. To prevent extending or locking your left leg, stand close to the bench.
• Lower yourself into a lunge by bending your right knee and thrusting your hips back.
• Push up and straighten your right leg utilising your right glute to finish the exercise.
• Do 10–15 repetitions on each side.
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Side lunge shift
• Step your right foot to the side, throw your hips back, and bend your right knee to get into a side lunge.
• Shift to the other side while remaining low, bending your left knee and straightening your right leg.
• In order to stand, push off your left heel.
• Take another sideways step, this time starting with your left foot.
• Do 15–20 repetitions on each side.
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Power Skip
• From a lunge, jump up (skipping) with your right foot in front and your left foot behind, lifting your right foot completely off the ground and elevating your left knee high into the air.
• Return to the starting position by placing your left foot on the floor behind you and landing gently on your right foot.
• On each side, do 15–20 repetitions.
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Walking Lunge
• Take a step forward with your right foot.
• Use your glutes, hamstrings, and core to sink into a lunge.
• Step forward with your left foot up, then descend into a lunge on the other side.
• Continue to “walk” forward.
• Perform 15 to 20 "steps" on each side.
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Rear-foot-elevated deadlift
• Place your left foot on a low seat or a low step behind you. To avoid stretching or locking your leg, stand close enough to the bench.
• With your back straight, hinge forward at the hips. It's important to remember that you should only bend forward as much as you can without twisting your spine.
• Using your glutes and hamstrings, return to a standing posture.
• Repeat on the other side.
• Do 15–20 repetitions on each side.
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Single-leg hip lift
• Lie facedown on your back with your knees bent, arms at your sides, and feet shoulder-width apart.
• With both arms, hug your left knee against your chest.
• Push up with your right glute and core engaged, and lift your hips off the floor.
• Keep your hands in place for a total of five seconds.
• While gripping your right knee, lower yourself to the ground and switch sides.
• Do the lift again, concentrating on your left glute this time.
• On each side, do 10–15 repetitions.
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Single-leg deadlift
• Keep your back flat while hingeing forward at the hips, pushing your left leg behind you and your arms toward the floor in a deadlift. Remember to just go as low as you can without bending your back.
• Use your right hamstring and glute to help you stand up.
• Repeat on the opposite side.
• On each side, do 15–20 repetitions.
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Hip drive step-up
• Kneel on the ground to begin.
• Taking a stride forward with your left foot
• Stand with your glutes and hamstrings engaged.
• Use your right foot to ascend the stairwell.
• Activate your glutes and hamstrings to take a step forward.
• With your left foot, take a step backwards.
• Before moving to a sitting posture, return to a kneeling position.
• Repeat on the other side.
• Do ten to fifteen reps on each side.
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Supported single-leg squat
• Place yourself in a doorway, along a wall, or next to a stable chair or other support.
• Raise your right leg a few inches off the floor by gripping the chair (or support) with your right hand.
• Backwards extend your hips.
• Lower into a single-leg squat while using the chair for support.
• Straighten your leg and rise, resting on the chair for support.
• Repeat on the opposite side.
• On each side, do 15–20 repetitions.
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Side step-up
• With your right side, face a sturdy chair or bench.
• Place your right foot in the chair.
• Raise yourself off the ground by engaging your right glute and straightening your right leg. Do not push off with your left foot. Use your right glute to lift.
• Bend your right leg and fling your hips back to lower.
• Do 10–15 repetitions on each side.
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Bottoms-up lunge to crossover lunge
• Kneel on your right knee while taking a step forward with your left foot.
• At the peak, squeeze your glutes and push down into your left heel.
• Take a diagonal stride forward, crossing your body with your right foot.
• Bend your knees to go into a crossover lunge.
• Push off your right heel to go back to standing.
• Return to the beginning position by taking a step back with your right foot.
• Do 15–20 repetitions on each side.
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Single leg sit-to-stand
• Sit on the edge of the chair with your back straight, your left leg straight out in front of you, and your right leg bent and foot on the floor.
•Using only your right glute and right leg, push up to a standing posture. You can keep your balance by lightly touching the floor with your contracted left foot, but without putting any weight on it.
• Sit down slowly by bringing your hips backwards.
• Repeat on the opposite side.
• On each side, do 10–15 repetitions.
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Dumbbell Fire Hydrant Circle
•Begin on your hands and knees. Position a dumbbell behind your left knee and tighten your leg around it to maintain it in place. Here's where you'll start.
•Raise your left leg to the left, knee bent, core engaged, and back flat. Continue to loop your leg behind your torso, with the bottom of your foot towards the ceiling. Make sure you're squeezing your butt all the time.
• Slowly return your leg to its starting position. This is a one-rep max.
• Switch sides after 8–12 repetitions on each side.
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Crossover lunge
• Stand with your feet shoulder-width apart and lift your left foot, crossing it behind your right foot by stepping backwards and to the right.
•From this cross-legged stance, perform a lunge, lowering your body through your glutes, core, and hamstrings.
• Using your left foot, push off to stand.
• Repeat on the opposite side.
• On each side, do 10–15 repetitions.
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