There are lots of floor glute exercises that are great for targeting the glutes, but the advantage of a standing glute workout is that it will also improve core strength, balance and coordination. Standing workouts also work the lower leg muscles and are weight bearing, so help to maintain bone density.
Advantages of a standing glute workout
What you need for this workout
You may be more comfortable in trainers for some of the exercises, especially the arabesque hop. If you’re not wearing trainers and are working on a hard floor, make sure you aren’t wearing footwear that could cause you to slip. You’ll also need a chair for support. Make sure the chair is stable and won’t slide on the floor.
Before you do this workout, please read these exercise guidelines.
You should spend a few minutes warming up your leg muscles before your workout – you can use this warm up routine.
Standing glute workout exercise chart
These are the reps for each exercise. You can download a printable version at the end. The exercise instructions are below.
#1 side leg circles
- Lift your leg to the side, then keeping it lifted, make small clockwise circles. When you have completed 10 reps, reverse the direction.
- After 10 anti-clockwise circles, turn around and repeat with your left leg.
#2 leg lifts behind
- Have both hands on the wall for support.
- Take your right leg out behind you, and flex your foot, so that only your toes are touching the floor.
- Lift your leg as high as you can without arching your back.
- Lower your leg back down, until your toes touch the floor behind you. Repeat for the given number of reps and then change to your left leg.
#3 side squats
- Stand with your feet together.
- Take your right leg out to the side as you lower into a wide squat position.
- Bring your right leg back to its starting position.
- Repeat on the left. Keep alternating right and left for 20 reps each side.
#4 arabesque hop
- Stand with your feet slightly apart.
- Take your right leg behind your body, with your toes on the floor and both knees slightly bent.
- Flex your knees a little more and then hop with your front leg as you kick your back leg out behind.
- As you land on your front leg, touch your back foot to the floor again and repeat. Do 20 reps on the right before changing to the left.
#5 heels raised squat
- Start in a wide squat position.
- When you are in the squat position, lift your heels so that your weight is on your toes.
- Keeping your heels and lower legs in this position, raise the rest of your body a few inches and then lower again. Repeat for 30.
- If necessary, use a chair to help you balance while you get used to this exercise.
#6 horizontal leg lifts
- Position a chair where it won’t move, against a wall for example. Stand at arms’ length behind the chair.
- Bend over and hold with both arms onto the chair.
- Keeping your back flat, lift your right leg until it is parallel with the floor.
- Lower and repeat.
- When you’ve done 20 reps on the right, swap legs and start again.
Get a printable download of the workout
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