If you’re looking for a glutes workout purely for aesthetic reasons, then we have what you’re looking for right here – except that this training session brings a whole load of other benefits as well.
“Your glutes are the largest set of muscles in your body and are used for a range of functional movements,” says Cela. “When we fail to train our glutes effectively, our back and legs work harder to compensate, and this can lead to injury – it’s a reason why so many of us suffer from lower back pain. Training your glutes not only works your muscular system but your skeletal and cardiovascular system too, so not only do booty workouts have you looking your best, they’ll have you feeling your best too!”
This workout comes from Cela’s app, Tone & Sculpt, which is full of training sessions that you can do at home (if you have the right kit) or in the gym. For this session you’ll need a set of dumbbells and, if you don’t have a handy hill to climb for the warm-up, a treadmill set on an incline.
Warm-Up
Incline walking
Time 5min
Either find a hill and walk up it or set a treadmill at an incline to get your glutes going.
Workout
Take a 60-second break between sets and a two-minute break between exercises.
1 Donkey kick
Sets 4 Reps 12 each side
Start with your hands and knees on the floor. Keeping your right knee bent at 90°, lift your right knee behind you to hip level. Straighten your right leg, point your toes, then lower your foot to the floor. Lift your leg to hip height again, then bend your knee and return to the starting position. Complete all the reps on one side, then switch.
2 Dumbbell alternating step-up
Sets 3 Reps 12 each side
Stand in front of a raised platform, holding a dumbbell in each hand. Place your right foot on the platform and step up, engaging your quad and straightening your front leg. Step down carefully and repeat with the left leg. Continue alternating legs until you complete all the reps.
3 Standing straight-leg kick-back
Sets 3 Reps 12 each side
Stand straight with a slight bend in your knees and your hands on your hips for balance. Bend at your hips and kick one leg back behind you, keeping both legs straight as you do. Slowly return to the starting position. Alternate legs until you complete all the reps.
4 Frog pump
Sets 3 Reps 15
Lie on your back with your knees bent. Place your feet so your soles face each other. Lift your hips, the same way you would for a glute bridge, and squeeze your glutes at the top of the movement.
5 Alternating single glute bridge walk
Sets 3 Reps 12 each side
Lie on the floor with your knees bent and feet flat on the ground. Keep your arms at your sides with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Raise one leg off the ground, bring it back down, and then raise the other and bring it back down. Hold your bridged position for a couple more seconds, then ease back down.
6 Dumbbell hip thrust
Sets 4 Reps 12
Sit on the ground, resting your shoulders on a chair directly behind you. Place the dumbbell on your hips, using some sort of padding to avoid discomfort. Drive through your feet, pushing your hips up to raise the dumbbell. Your shoulders should remain on the chair at all times. Squeeze your glutes throughout the movement and scoop your hips in at the top. Slowly come back down to the starting position.
See related
- The Best Glute Exercises For All Levels Of Gym-Goer
- Do This Leg Workout At Home To Strengthen Your Lower Body
- Krissy Cela’s Abs Workout
- The Best Workout Apps
Finisher
1 Skipping
Time 10min
Round off your workout with ten minutes of skipping to get your heart pumping.
The Tone & Sculpt app is available from £13.99 on the App Store and Google Play
