This targeted glutes circuit workout consists of 8 exercises which will work the whole glute muscle group. Apart from lifting and toning your butt, advantages of glutes training include:
- Improving your posture
- Helping to protect your low back from injury
- Avoiding hamstring and hip flexor tightness
About this workout
Whether you have weak glutes, or you just want to improve your glute tone, this workout will help you to focus on the right muscles. For best results, do the workout 3 times a week.
What you will need
A timer: you should do each exercise for 30 seconds on each leg. To time yourself you can use a phone app or a stopwatch.
Some form of cushioning for your knees: Ideally an exercise mat – see an exercise mat buying guide here.
Before you start, though, please read these general exercise guidelines.
What the glutes do
The glutes are a group of 3 muscles, which between them
- Extend the hip (that is, take the leg behind the body or extending from hip flexion as in squats and glute bridges)
- Lift the leg to the side
- Rotate the leg at the hip
Why they get weak
Weak glutes is a problem that is often caused by inactivity and poor posture habits. Once the glutes become weak, they get “lazy” too and other muscles do their work. This means that the problem becomes worse over time and ends up in a cycle of increasingly weak glutes, bad posture, tight hip flexors and tight hamstrings.
Glutes circuit workout – exercise chart
These are the exercises in the workout. Do 30 seconds of each exercise on each leg. When you’ve done all the exercises, start again and repeat twice more (ie do 3 sets altogether). With the leg circles, circle clockwise for 15 seconds and then anticlockwise for 15 seconds. Exercise instructions are below the chart.
Exercise instructions
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