Strong glutes are essential for almost everything, from stability, posture and power to strength and force. They are used in your everyday life, sometimes without even knowing it. Strong glutes can also help reduce the effects of tight hip flexors which can force your back, knees and even your ankles to take the load.  

Try these 6 glute-growing lower body movements on your next lower body day and feel the glorious burn.

SUMO TO NARROW SQUATS - 3 SETS OF 10 REPS

  • Start by standing with your feet wide and your toes pointing out slightly
  • Keeping weight in your heels, lower your hips and bend your knees into a wide squat. Go down until your thighs are parallel to the floor
  • Stand back up, squeezing your glutes at the top
  • Move your feet to shoulder width apart and repeat squat movement. Once complete, step out wide and repeat

BULGARIAN SPLIT SQUATS - 3 SETS OF 10 REPS EACH SIDE

  • Stand about 2 feet in front of a bench or another flat surface of similar height. Place your right foot behind you on a bench
  • Make sure your feet are roughly hip-distance apart
  • Looking straight ahead, inhale and slowly lower your torso towards the ground by bending your front (left) knee and keep your rear knee pointed directly to the ground
  • Pause briefly once your front (left) thigh is parallel to the ground, then exhale and push up through your front (left) heel to return to the starting position
  • Complete all reps on one side before switching legs 

KETTLEBELL SWINGS - 3 SETS OF 10 REPS

  • Start by standing tall, gripping the kettlebell loosely 
  • Squeeze your shoulder blades together and engage your core before softening your knees and hinging at the hips, while maintaining a neutral spine 
  • Shift your bodyweight into the heels and glutes before pushing through your heels and thrusting forward with the hips to swing the kettlebell upward from your quads 
  • Contract your core, snap your hips and squeeze your glutes to bring the kettlebell to chest height 
  • Shift your weight back into your heels as you let the kettlebell descend naturally in a pendulum motion, landing slightly behind your body for one rep 

SINGLE-LEG GLUTE BRIDGES - 3 SETS OF 12-15 REPS EACH SIDE

  • Lie face-up on the floor with your knees bent and your feet flat on the ground. Spine and pelvis should be in neutral position 
  • Keeping your arms at your side, raise one leg and extend it straight up with the heel facing the ceiling
  • Lift your hips off the ground 
  • Pause at the top of this movement to squeeze your glutes 
  • Slowly bring your hips back down to the starting position for one rep 
  • Complete all reps on one leg before moving on to the other side 

SIDE LUNGES - 3 SETS OF 12-15 REPS

  • Begin with your feet shoulder-width apart, and your toes pointed forward 
  • Step your right foot out as wide as possible before dropping your hips downward and straightening your left leg
  • Be sure to keep your right knee over your ankle as you lower your hips downward
  • Pause briefly at the lowest point before straightening your right leg and pushing yourself back to the starting position for one rep
  • Repeat the same motion on the left side 

KETTLEBELL DEADLIFTS - 3 SETS OF 10 REPS

  • Begin with your feet shoulder-width apart, holding a kettlebell in each hand
  • Keep your chest upward and your back straight as you squat and push your hips backward until your thighs are parallel to the floor
  • Shift the weight back onto your heels before you drive through your legs and push yourself upward to the starting position for one rep