You can get stronger Glutes in one week without leaving your living room

As well as supporting the lower back, hips, and legs, your glutes perform crucial functions in the body, including pelvic alignment and ligament support. You are less likely to injure these structures and your posture will improve greatly with stronger glutes. Because we appreciate your glutes for all they do, we have devised a workout plan that will help you achieve stronger glutes within one week.

Over the next seven days, our team of personal trainers will guide you through routines targeting glutes, core, and legs. Your rear-end will become a whole new world by the end of this week, when you develop strength you never knew was possible.

Is everything okay? Keep scrolling to check out your new workout plan.

Using yoga to strengthen your glutes on Day 1

We begin our week of booty-busting workouts with this low-intensity yoga routine for glute strength. Yoga instructor Andrea Russell is taking us through leg reaches, downward dog splits, hip opener circles and more moves designed to increase agility in our butts and legs. No equipment is needed for today’s workout. Just grab your mat and get going!

Exercises for the core and glutes at home on Day 2


There are two things happening today. This 10-move series is going to work your glutes and abs at the same time, and it will only take 10-minutes. Trainer and Founder of Le Sweat TV, Charlee Atkins, is here to talk us through dumbbell swings, weighted supine leg lowers, and sit-up/overhead presses. You’ll need a yoga mat and a pair of hand weights for this one. When choosing your weights, go with whatever feels right—they don’t have to be super heavy to get the most out of this workout.

Workout for legs and glutes, 15 minutes, SLT sliders

SLT trainer Pamela Trujillo will lead us through a 15-minute lower body slider series today. We’ll do a series of lunges and glute bridges on each leg, then wrap up with classic sumo squats. This routine works best when done with a pair of sliders, but if you don’t have any laying around your home, you can use hand towels or slippery socks instead. A few moves in this series will be done with your back flat on the floor, so Trujillio recommends folding your yoga mat in half for some extra cushioning.

Workout for legs and glutes for 10 minutes

This is a 15-minute Pilates workout by East River Pilates Trainer Chloe Gregor that will send our thighs screaming. “Glute strength is so important to stabilize your pelvis so that you move better, you stand better, and you exercise better. I see the glutes as part of our core so let’s get them really strong,” Gregor says. Get ready to kick, lift and pulse your way to stronger glutes. No equipment necessary!

Workout for your glutes at home: 13 minutes

In this 13-minute routine, trainer Liv McllKenny leads us through a few rounds of exercises targeting our quads and glutes. Nearly all the classic booty workouts are accounted for—squat pulses, squat kickbacks, squat crunches, and glute bridges—in this no-equipment-needed routine.

Workout with kettlebells and glutes on day 6

Everybody loves kettlebells! Trainer Roxie Jones is taking us through kettle-country and showing us all the sights: kettlebell swings, goblet squats, Romanian deadlifts, and glute bridges—just to name a few. Each move is destined to tone and strengthen your glutes and legs. You’ll be on fire by the time we’re done.

Working out your core and glutes with Pilates

Friends, we have made it! Our low-impact workout today will help strengthen and stretch those overworked muscles. Chloe de Winter leads this lower core and glutes routine that’s both relaxing and challenging. All you’ll need is a yoga mat. Be sure to reward yourself for an awesome job well done with a deep breath!

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