Your glutes and thighs are essential for daily functions like walking up the stairs, climbing into your car or lifting heavy objects. Strengthening your lower body will help increase your overall level of fitness and help you perform other daily activities with ease.  

Try this glute and thigh toning workout on your next lower-body day.  

WALKING LUNGES - 3 SETS OF 10 (EACH LEG)

  • Stand with your feet together holding a pair of dumbbells at shoulder height with your elbows bent in front of your body
  • Step your right foot forward and bend knees to lower down into a lunge, stopping when both legs form a 90-degree angle
  • Press through your right heel to stand and step your left foot forward, lowering into a lunge for one rep

SINGLE-LEG DEADLIFTS - 3 SETS OF 10-12 REPS

  • Stand on your right leg with your left leg slightly back behind your body, toe pointed and resting on the floor, holding a pair of dumbbells in each hand
  • Engage your abs, shift your hips back and slowly lean forward. Lift your left leg straight back behind your body and lower your torso until you’re parallel with the floor
  • Drive through your right heel and squeeze the glutes to return to the starting position for one rep

BANDED LATERAL SIDE-STEP TO SQUAT - 3 SETS OF 20 STEPS

  • Start with a resistance band wrapped around your shins, feet under your hips with your hands out in front of your chest
  • Take a big step to the right, then bend your knees, sit back and lower into a squat until your thighs are parallel with the floor
  • Engage your glutes and press back up through your heels to the starting position and repeat on the opposite side for one rep

BARBBELL GOOD MORNINGS - 3 SETS OF 12-15 REPS

  • Stand with your feet shoulder-width apart holding a barbell on your back
  • Keeping your knees slightly bent, your torso straight and core engaged, slowly hinge backwards from your hips until your upper body is parallel to the floor
  • Pause for a moment, then slowly return to the starting position for one rep

CURTSEY LUNGES - 3 SETS OF 10-12 REPS EACH SIDE

  • Start standing tall with your feet under your hips and arms out in front of your chest
  • Engage your core, lift your right foot off the floor and take a big step back behind your left foot
  • Bend your knees until your right knee taps the floor behind your left foot
  • Drive through your feet to reverse the movement and return to the starting position for one rep

MACHINE GLUTE DRIVES - 3 SETS OF 15-20 REPS

  • Begin by loading the machine with weights
  • Sit down on the machine so you’re facing the foot rest and secure the strap over your hips
  • Lean your upper body back against the support and position your feet shoulder width apart and bend your knees at a 90-degree angle
  • Push through your heels and squeeze your glutes to bring your hips off the seat until your upper body and your legs form a straight line
  • Pause at the top of the movement and then slowly release, bringing your hips back down to the starting position for one rep