Glute Exercises

guteGive your bottom a natural lift with this bum-toning workout

Want a firm bum in a flash? Try a few of our favourite glute exercises and feel the burn. Perform 3 sets of 10 reps of each move, taking 30-60 seconds rest between each set. Adjust the weight used according to your ability.

Glute bridge

-Lie on the floor with legs bent, feet close to your bottom hip-width apart.

-Lift your hips up off the ground as high as you can.

-Lower and repeat.

Top tip: To make this move harder, keep one leg in the air for a full set, then repeat with the other leg raised.


-With feet shoulder-width apart or slightly wider, hold a dumbbell in each hand or rest a barbell behind the top of your shoulders, holding it in place throughout.

-Bend at the hips and knees to lower your bottom towards the floor behind you as low as possible, keeping knees in line with toes and heels firmly on the floor.

-Push up through the heels to extend back to the start.

Safety tip: Keep your gaze straight ahead, shoulders back and chest up throughout.

Kettlebell swing

-With feet hip-width apart, take hold of a kettlebell by the top of the handle with both hands and arms straight, palms facing you.

-Bend at the hips and knees, allowing the kettlebell to swing through your legs, then explosively extend the legs and hips to swing the kettlebell out in front of you until around eye-height.

-Allow the kettlebell to lower back in between your legs as you bend at the hips and knees again to control it, then repeat the move again in a fluid motion.

Top tip: Keep a flat back throughout the whole set.



About the Author



  • Free UK Chat said:
    July 16, 2016 at 8:31 am

    703016 367183Just a smiling visitant here to share the love (:, btw outstanding style . 602842

  • July 25, 2016 at 2:33 am

    585320 242464Fantastic web site you got here! Yoo man fantastic reads, post some much more! Im gon come back so much better have updated 770802

  • Lisa Marco said:
    July 27, 2016 at 7:04 pm

    563078 338392Its difficult to get knowledgeable individuals with this topic, but the truth is could be seen as do you know what youre referring to! Thanks 452634

  • July 29, 2016 at 7:37 am

    810922 100169This write-up is dedicated to all those that know what is billiard table; to all those that do not know what is pool table; to all those that want to know what is billiards; 780518

  • ayam laga said:
    August 12, 2016 at 6:00 am

    651092 285192As soon as I found this web site I went on reddit to share some of the love with them. 367964

  • August 13, 2016 at 7:28 am

    658211 601454Wow, remarkable weblog structure! How long have you been running a weblog for? you produced running a weblog appear effortless. The complete appear of your internet site is magnificent, neatly as the content material material! 906776