Glutes Exercises

The gluteal muscles, commonly referred to as the glutes, form one of the body's largest muscle groups and are a focal point for many aiming to achieve a toned physique. Thankfully, targeting and working these muscles is straightforward. This guide will walk you through various exercises, such as hip extensions and lunges, designed to strengthen and sculpt your buttocks.

Kick off your lower-body routine with donkey kicks, an effective move that targets both your glutes and lower back.

Step 1

Begin by kneeling and positioning your upper body on your forearms, as illustrated, to assume the starting posture.

Step 2

With your right knee remaining bent, gradually raise your leg behind you until your foot points upward toward the ceiling.

Step 3

Go back to the starting position and perform the same movement with your left leg.

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How to Do Straight Leg Donkey Kicks

Straight leg donkey kicks are a powerful exercise for targeting the glutes. This workout requires no special equipment—just a simple exercise mat to get started.

Step 1

Begin by kneeling and placing your upper body on your forearms, as demonstrated, to get into the starting position.

Step 2

Raise your right leg behind you, keeping it straight, until your foot points upward toward the ceiling.

Step 3

Return to the starting position and perform the same movement with your left leg.

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How to Do Hip Extensions on Stability Ball

In a hip extension, your hands and toes rest on the floor while you lift one leg at a time. This version of the glutes exercise incorporates a stability ball for added support.

Step 1

Begin by lying face down on the stability ball with your hands and toes touching the floor, as illustrated, to assume the starting position.

Step 2

Raise your left leg upward toward the ceiling, keeping it fully extended.

Step 3

Perform the same movement with your right leg.

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How to Do Donkey Kicks with Stability Ball

The donkey kick exercise has multiple variations. This particular version targets the glutes using a stability ball for added support.

Step 1

Start by positioning your body weight on the stability ball, as demonstrated, to get into the initial posture.

Step 2

Shift your weight onto your right foot and extend your left leg backward in a kicking motion.

Step 3

Perform the same movement on the opposite side.

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How to Do a Plank with Butt Lift

For an advanced glutes workout, attempt this plank variation with a butt lift. Ensure your movements are slow and controlled throughout this exercise.

Step 1

Begin by getting into the starting position as illustrated.

Step 2

Flex your left foot and bend your knee.

Step 3

Raise your foot upward toward the ceiling, then lower it back down, keeping your knee slightly above the floor.

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How to Do a Stationary Lunge with Hip Extension

The stationary lunge with hip extension combines two movements into one effective exercise. Follow the images closely to ensure proper form for this glute-strengthening workout.

Step 1

Begin by getting into the starting position as demonstrated.

Step 2

Bend both knees to a 90-degree angle as you lower your body.

Step 3

Return to the starting position and extend your leg backward, engaging your glute muscles.

Step 4

Perform the same movement on the opposite side.

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ABOUT THE AUTHOR:

Lottie Olson is a nationally certified personal trainer with a decade of experience in fitness and personal training. She holds a B.S. in Exercise Science and Fitness Management from the University of Wisconsin in Oshkosh.