These six moves will change the look of your glutes in just a few weeks, and all you need to do is be persistent during your workout to achieve the desired results.
1. Wall squat
Start by standing about two feet from a wall with your back against it.
Slide your back down the wall until your hips and knees are bent at a 90-degree angle.
Keep your shoulders, upper back, and the back of your head against the wall.
Both feet should be flat on the floor with your weight evenly distributed.
Hold the position for the required amount of time.
Reps: 2 sets of 15 seconds.
2. Donkey kick
Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Keep your spine in a neutral position and draw your shoulder blades down and back.
Inhale.
Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Inhale. Lower your right leg back to the starting position, but keep your knee off the mat.
Complete 10 reps on the same side, before repeating the remaining reps on the other side.
3. Plie squat
Spread your feet with your toes facing out.
Begin to bend your knees, squatting down as far as you can go.
Push up through your heels, squeezing your inner thighs and glutes at the top.
Complete 3 sets of 12 reps.
4. Glute bridge
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips off the floor so that your body forms a straight line from your shoulders to your knees.
Pause once you’re in this position, then slowly lower your body back to the floor.
Do 2 sets of 12 seconds.
5. Step-Ups
Stand with a bench or step in front of you.
Starting with your right foot, step up onto the bench, lightly tapping your left foot against the surface while keeping your weight on your right heel.
Lower your left foot back to the floor while keeping your right foot on the bench.
Repeat for 3 sets of 12 reps, then switch legs.
6. Side lunge
Stand with your feet and knees together.
If comfortable, hold a pair of dumbbells.
Take a large step with your right foot out to the right side.
Slowly lunge toward the floor, keeping your right knee from extending past your toes and your left leg relatively straight.
Now push off with your right foot to return to a standing position.
Repeat the same process on the other side.
Complete 3 sets of 12 reps.
