Struggling with stubborn fat around your glutes? These targeted exercises will help sculpt rounder, stronger glutes while building your core, back, legs, and waist for a balanced physique.
Perform these exercises three times a week, completing 10 to 15 reps per set. Rest a day between sessions to allow muscle recovery and growth.
Targets glutes, thighs (quadriceps and hamstrings), and calves.
Step forward with one leg, ensuring your front knee stays over your ankle at a 90-degree angle. Keep your back straight, lower your rear knee toward the floor in a controlled motion. Squeeze your glutes and legs at the bottom, then drive through your front heel to return to start. Alternate legs.
Activates all glute muscles for maximum engagement.
Stand with feet shoulder-width apart, toes slightly out. Bend your knees to 90 degrees or lower, pushing hips back and keeping knees tracking over toes. Engage your core throughout. Rise slowly to standing, squeezing glutes at the top.
Strengthens glutes while stabilizing your core and spine.
Lie on your back with shoulders, upper back, and heels grounded, knees bent. Arms at sides. Gaze upward. Lift hips by driving through heels, squeezing glutes and core at the top. Lower slowly.
Enhances balance and rounds out the glutes.
On all fours, elbows under shoulders. Extend one leg back, thigh aligned with torso, foot flexed at 90 degrees. Pulse leg upward in controlled kicks, keeping core tight. Switch sides.
Burns glutes and legs for defined, sexy curves.
Feet wider than shoulders, toes out at 45 degrees. Squat by pushing hips back and knees out, back straight. Rise and lift one leg out to the side like a fire hydrant. Alternate legs.
Source: Santé, June 2015. Images: Getty Images
