Strong glutes are a great way to elevate your overall level of fitness and they can help you perform other complex movements with ease.

Try this powerful booty-building workout and sculpt and tone your glutes with just 6 moves.

Staggered-stance Romanian deadlifts– 3 sets of 10 reps

  • Begin standing with your feet staggered approximately shoulder-width apart, holding a kettlebell with one hand in front of your body
  • Push your hips backwards and drop into a Romanian deadlift
  • Make sure you feel a stretch in your hamstrings and glutes as you hinge backwards
  • Once you are at the bottom of this movement, push through your legs to return to the starting position for one rep
  • Make sure you squeeze your glute at the top of this movement
  • Step your back leg forward and repeat the movement with the opposite leg in front

Goblet squats – 3 sets of 12 reps

  • Stand with your feet shoulder-width apart and your toes pointed forward while cupping the kettlebell like a chalice
  • Bend at the hips and knees as you lower your body as close to the ground as possible, keeping your arms at your chest and elbows pointed down
  • Pause at the bottom of your squat, then drive through your glutes and legs to stand back up
  • Remember to brace your core through the entire movement

Bulgarian split squats with forward lean – 3 sets of 10 to 12 reps

  • Grab a bench (or another knee-high surface) and rest the top of your rear foot on it while extending your other leg into a forward lunge position
  • Tilt your body forward to focus more on your glutes instead of your quads
  • Slowly lower yourself downward until your front thigh is parallel to the ground, making sure that your front knee does not extend past your toes
  • Drive through the front heel to return to start position for one rep
  • Complete designated number of reps before performing the exercise on the opposite side

Prone hamstring curls with posterior tilt – 3 sets of 8 to 10 reps

  • Lie on the hamstring curl machine and adjust it to ensure the padded lever sits a few inches under the calves when your legs are extended
  • Select an appropriate weight and secure the lap pad against your thighs, just above the knees
  • Place your hands on the backrest and point your toes straight to ensure that your legs are positioned properly
  • Tilt your pelvis posteriorly — your hips should come off the pad slightly
  • Exhale and flex the knees to draw your heels to the backs of your thighs
  • Pause briefly in this position before straightening the legs back to the starting position for one rep

Romanian deadlifts – 3 sets of 12 to 15 reps

  • Stand with your feet hip-distance apart, holding two dumbbells at hip-height with your arms extended
  • Keep your legs and back straight as you begin to bend at the waist, sending your hips back and lowering the dumbbells towards the ground while keeping your chest up
  • Ideally, you want to lower your body far enough to have the dumbbells land somewhere between your shins and toes
  • Squeeze your glutes and contract your hips to help drive your body back into the starting position

Goblet-loaded lateral lunges – 3 sets of 10 to 12 reps

  • Start in a standing position with your feet hip-width apart holding the end of a dumbbell with both hands
  • Step to the left, keeping your toes pointed forwards
  • Lean onto the left leg, keeping your right leg extended and your hips back
  • Keep your left knee directed outward
  • Get as low as possible and hold the position for 2 to 3 seconds before returning to your initial standing position
  • Complete designated number of reps before performing the exercise on the opposite side