Although the glutes are a popular muscle group to work out for aesthetic reasons, there are plenty of practical reasons to keep them strong, too! This includes reducing back pain, improving balance, increasing strength for everyday activities like walking and running, and more. You can work out your glutes in just a few minutes using this workout:
- Donkey Kicks
- One-Legged Deadlift
- Hip Thrusts
- Jump Squats
In the rest of this article, we’ll walk you through each exercise so you can do them with confidence. Use a weight that is both comfortable and challenging to your current strength.
Glute Lifting and Toning Mini Workout (With Weights)
Donkey Kicks
Start in a tabletop position on all fours, hands lined up under your shoulders and knees under your hips. Flex your right foot and, keeping your knee bent at a 90 degree angle, lift your right leg until the sole of your foot is parallel with the ceiling. Hold for one count, then slowly bring your knee back toward the ground. Repeat for 30 to 45 seconds, then switch sides.
One-Legged Deadlift
Stand up straight with a dumbbell or kettlebell in your right hand. If you need extra balancing aid, rest your left hand on a wall or other sturdy surface. Slightly bent your right knee, then hinge forward, lifting your left leg behind you and extending your right hand toward the ground. Get your body as close to parallel with the floor as possible, then hinge upright again.
As you come upright, draw your left knee up toward your chest. This completes one rep. Repeat as established for 30 to 45 seconds, then switch sides.
Hip Thrusts
Sit with your back to a bench, knees bent, and your preferred weight on your lap. Lean back and put your upper back on the bench, knees bent to form a right angle, and body parallel to the floor. Rest the weight on your hip bones. Hinge at your hips to lower your glutes toward the ground, then squeeze your glutes and lift your hips up again to complete your first rep.
Continue in the established pattern for 30 to 45 seconds.
Jump Squats
Stand up straight, feet shoulder width apart, and hold a dumbbell or kettlebell close to your chest. Bend your knees, hinge forward at the hips, and then jump straight up, landing with your right foot in front of your left. Bend your knees again and jump back to the starting position. Repeat the process, this time landing your left foot in front. Repeat in the established pattern for 30 to 45 seconds.
You can do this workout one, two or three times to create different levels of intensity. It’s also a great warm-up for leg days when you’re lifting weights in the squat rack.
