It doesn’t matter whether want to grow a bigger booty or not, glute exercises should be part of any well-rounded strength training program. Our glutes are the largest muscle group in our body and are responsible for helping us move more efficiently by keeping our body upright and stable during everyday activities and workouts. If you’ve not given yours any TLC in a while, then this dumbbell-only workout will leave them feeling stronger in 30 minutes.
Focusing on glute exercises can also help reduce pain and keep us injury-free too. Research published in the Journal of Physical Therapy Science reveals that glute strengthening exercises can help reduce lower back pain and even knee pain by stabilising the hip. Not to mention, they can help you run faster and provide power to other exercises, like squats and deadlifts. You even squeeze them during upper body exercises, like the bench press meaning, if they're not strong, you could be leaving serious gains on the table.
What’s great about this workout from Sweat App Founder and Fitness Coach, Kayla Itsines, is that it includes a mixture of isolation and compound exercises. This means that as well as targeting just the glutes to help strengthen them and iron out any imbalances, you’ll also be targeting the other major lower body muscles, like the quads, hamstrings and calves, giving you a well-rounded lower body workout. Perform three rounds of the exercises below, resting for 45-90 seconds between each exercise and two to three minutes between rounds. Here’s the workout:
- Bulgarian split squat — 20 reps (10 per side)
- Goblet reverse lunge — 24 reps (12 per side)
- Goblet squat —15 reps
- Squat pulse — 20 reps
- Straight-leg deadlift — 15 reps
- Donkey kick — 30 reps (15 per side)
Remember, if you don't have any dumbbells you can always use a kettlebell, or if you don't have this grab a couple of heavy water bottles. Just make sure, if you are using bottles, that you take shorter rest times to increase the intensity of the workout. If, however, you struggle with squats and lunges, try this knee-friendly glute workout instead.
-
I tested the new iPad Air, and it's like a tablet and MacBook rolled into oneNow with an M3 chip and a new Magic Keyboard option, the iPad Air M3 promises to not only be the best portable tablet but a real mini laptop replacement, too
-
Netflix's new show Ransom Canyon is coming for Yellowstone's lunch moneyIt's precision-targeted
-
Try these 7 standing Pilates exercises to build a more stable and stronger bodyThis low-impact standing routine is ideal if you struggle with floor-based exercises
-
Skip the gym – this 20-minute standing dumbbell is low-impact and strengthens the entire bodyIt's ideal if you have limited mobility too
-
Pass the gym – build strength all over and boost your metabolism with this 20 minute dumbbell workoutGet strong, build muscle and burn fat with just a pair of dumbbells
-
Forget burpees – this 20-minute workout boosts your metabolism with no jumpingGet your heart pumping with this no-jump workout
-
Two dumbbells, 30 minutes, and six exercises to build muscle all over and a stronger coreA simple home workout to add muscle all over and boost strength
-
Tired of crunches? A fitness trainer recommends these five standing exercises for better core strength and stabilityThey're also great for improving posture too
-
One kettlebell, 10 minutes and these five exercises to build a strong core and improve postureA strong core is the gateway to better movement, fewer injuries and bigger lifts
-
Build functional strength in 30 minutes with two dumbbells and these four exercisesBend, lift and carry items easier (and look good while doing it)
