The glutes and thighs are crucial for many every day functional movements, like walking up the stairs, climbing into your car or lifting a heavy box. More specifically, the glutes and the four muscle groups in the thighs—the quadriceps, hamstrings, adductors and abductors—are essential for stability, mobility, hip extension, rotation and abduction.

Try this bodyweight glute and thigh workout to strengthen and tone these important load-bearing muscles.

Bodyweight squat - 2 to 3 sets of 8 to 12 reps

  • Begin with your hands on the back of your head, feet shoulder-width apart and your feet pointed slightly outward to open the hip joints
  • Slowly lower your body downward until your hip joint is lower than your knees
  • Pause briefly at the bottom of this movement before pushing yourself upward to the starting position for one rep

Reverse lunge - 2 to 3 sets of 8 to 12 reps

  • Begin standing upright with your hands on your hips
  • Take a large step backward with your left foot, lower your hips so that your right thigh is parallel to the floor, with your knees stacked directly over your ankle
  • Your left knee should be bent 90-degrees and pointing toward the floor with your heel lifted
  • Pause briefly at the bottom of the movement before pressing into your right heel into the floor and moving your left leg forward to the starting position for one rep
  • Alternate legs and complete the movement on the other side

Squat kickback - 2 to 3 sets of 8 to 12 reps

  • Start with your feet slightly wider than hip-width apart
  • Lower into a standard squat
  • As you push yourself back upward, transfer your weight into one leg as you kick the opposite leg backward behind your body
  • Hold briefly at the top of this movement before you draw your leg back to the starting position for one rep

Glute bridge - 2 to 3 sets of 8 to 12 reps

  • Begin by lying face up on the floor with your knees bent 90 degrees and your feet planted flat on the floor, shoulder-width apart
  • Drive through your feet to push your hips off the floor until your knees, hips and shoulders form a straight line
  • Squeeze your glutes and keep your abs engaged as you pause momentarily at the top of this movement
  • Slowly release your hips back down to the floor for one rep

Lateral step-up shuffle - 2 to 3 sets of 8 to 12 reps

  • Begin by standing in front of a stable box or bench with your shoulder blades drawn back and your chest open
  • Step up one leg onto the box, ensuring that your entire foot is planted firmly on the box or bench
  • Drive through the heel of your elevated leg until your lead knee is extended and you’re standing on the box with both feet
  • Step down carefully, one leg at a time until you are back in the starting position
  • Repeat, starting with the opposite leg

Squat jack - 2 to 3 sets of 8 to 12 reps

  • Start by standing with your feet together and your hands clasped at your chest
  • Jump out by widening your feet, while simultaneously bending your knees so that you finish in a squat position
  • Pause at the bottom of this movement before pushing off, using your heels and jumping back to the starting position for one rep