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Intermediate · Bodyweight

Glutes

11 min· 3 rounds·5 exercises
Equipment

Guided workout

Ready to go?

We'll walk you through every exercise with a built-in timer and rest periods. ~11 minutes total.

Today: 0 / 1 free tracked

Warm-up

1 min cardio + leg swings

Full exercise list · Bodyweight

Repeat the circuit 3 times.

  1. 1
    Demonstration of Hip thrusts

    Hip thrusts

    12 repsRest 25s

    Shoulders on a bench, drive hips up.

  2. 2
    Demonstration of Reverse lunges

    Reverse lunges

    10 each legRest 25s

    Squeeze the front glute coming up.

  3. 3
    Demonstration of Single-leg glute bridge

    Single-leg glute bridge

    10 each legRest 25s

    Hips level — don't drop.

  4. 4
    Demonstration of Banded side steps

    Banded side steps

    12 each sideRest 25s

    Stay low, tension in band.

  5. 5
    Demonstration of Curtsy lunges

    Curtsy lunges

    10 each legRest 15s

    Step behind and across.

Cool-down

2 min stretch + pigeon

General fitness guidance only. Stop if anything hurts and check with a professional before starting a new program.