If you're serious about getting fit – or toning up – you'll likely be targeting your glutes as part of your weekly workout routine. In case you weren't sure, they are the muscle group that make up your derrière/seat/bottom... whatever you want to call it.
And while we're not here to perpetuate the idea that you need to build your glutes – half of Instagram is doing that already – what we will say is that it's just as important to activate this muscle group, as it is any other. Particularly if your fitness goals include improved athletic performance – stronger glutes can make you a better runner, swimmer etc – or feeling stronger, and fitter more generally.
All of our glute workouts are accessible – meaning you can give them a go whatever your level of experience – and can be performed either in a gym, a local park or from the comfort of your own home. We'd recommend aiming for 15 reps of each, completed one after another. Repeat two or three times.
1. Sumo squats
Stand with your feet – and knees – turned out and more than shoulder width apart. Remember, this is not a normal squat, you're aiming to get a deeper, lower squat to really target the glutes, so you'll need a greater distance between your feet.
Place your hands together, for balance, and squat towards the floor – ensuring your back stays flat. Notice whether your knees are shooting over your toes. You want to avoid this.
2. Squat jumps
Adopt your standard squat stance; feet about hip width apart and toes pointing forwards. Sink into your squat, pushing your bum backwards and keeping your back flat. Again, you want to ensure your knees don't shoot past your toes. if this is happening, shift your weight further backwards.
The difference between a standard squat and a squat jump comes in between each rep. Once you've completed a squat, you want to push through your feet and toes, jumping as high as you can manage – while maintaining your squat posture – before resetting and completing another rep. Aim for a jump in between each rep.
Start with your feet just under shoulder-width apart; toes pointing forwards. Take a large step forwards, with your right leg, before lowering down into a lunge – your aim is to get as low as possible, while maintaining good form.
Push upwards, then step your right leg back to meet your left. Complete the same move up to fifteen times, alternating between your left and right legs.
4. Donkey kicks
For this move, you'll want to start on all-fours with your wrists positioned directly beneath your shoulders. Push your right toes towards the ceiling, ensuring your leg remains at a 90 degree angle and your hips stay level.
Repeat this move up to fifteen times, ensuring your knee does not come in contact with the floor, between moves. Then, repeat on the opposite side.
5. Glute bridges
Lay on your back with your knees bent and feet flat on the floor – just over hip distance apart. Using your quads, push your hips towards the ceiling until everything but your upper back is raised off the floor.
Ensure your body remains flat; squeeze your gluts and lower your hips towards the floor. Do this slowly with control for 15 reps.