Learn about the benefits of these expert-recommended exercises and how to add them to your fitness routine.

“I will warn you though, high-rep hip thrusts are brutal.

The booty burn is excruciating!”

woman wearing workout clothing doing a bridge pose

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Try oneheavy dumbbellinstead.)

Do 3 sets of 6 to 20 reps, depending on the weight used.

“We all perform this basic functional movement many times a day, every day,” says Condron.

woman in workout clothes doing a barbell hip thrust

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Or spread the load by alternating which foot steps off the platform during each set.

B.Push through right heel and step up onto the platform with both feet.

C.Step down to the floor with right foot first, then left.

woman in blue workout clothes doing a step ups butt lifting exercise with weights in each hand

Peter Ardito

Do 3 sets of 10 to 12 reps per leg.

A.Stand with feet hips-width apart.

double-check hips stay facing forward.

woman demonstrating a curtsy lunge hammer curl glute exercise

Peter Ardito

C.Push through left heel to returning to starting position.

Do 3 sets of 15 reps per side.

Plus, the flexed heel curling toward your butt activates your hamstrings nicely.

woman in workout clothes demonstrating a glute kickback exercise

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A.Start on hands and knees with knees directly below hips and wrists directly below shoulders, fingers pointing forward.

The foot should be flexed so sole of foot is facing the ceiling.

Avoid rotating hips by keeping shoulders and hips squared to the floor during the entire exercise.

woman in workout clothes demonstrating a sprinter lunge glute exercise

Return to start to finish the rep, then repeat.

Do 3 sets of 8 to 12 reps per leg.

The aim is to get height, not distance, with each step," she adds.

woman using a ballet barre to demonstrate barre kickback glute exercise

Suzanne Bowen Fitness

A.Stand tall with feet shoulders-width apart.

A.Stand facing the barre, the back of a chair, or a sturdy countertop.

Place right forearm down on the barre and bend both knees slightly.

woman wearing red workout clothes demonstrating barbell squat inner thighs exercise

B.Keeping knees bent, lift left leg behind body until thigh is almost parallel to the floor.

Externally rotate hip slightly to engage the glute med as well as glute max.

Point toes and place left hand on hip.

woman in workout clothes demonstrating single leg bridge hip and glute exercise

Peter Ardito

Do one set, then switch sides; repeat.

Do 3 sets of 20 small pulses per leg.

“A good goal would be to squat your own body weight,” says Burwell.

woman in workout clothes demonstrating pretzel side kick glute exercise

Physique 57

If that sounds intimidating, you could absolutely work your way up safely.

A.Stand with feet slightly wider than hips-width apart, toes slightly turned out.

To do this glute exercise effectively, check that you know thedifference between a glute bridge and hip thrust.

woman in workout clothes demonstrating how to do a pistol squat glute exercise

Peter Ardito

A.Lie faceup with knees bent, feet flat on the floor, and hands at sides.

B.Do a pelvic tilt, making sure lower back is pressing into the floor.

C.Straighten right leg, keeping quads and knees aligned, and hold for 3 counts.

woman in workout clothes demonstrating how to do a hamstring slider curl glute exercise

Peter Ardito

D.Drop right foot to the ground to return to starting position.

Switch sides; repeat.

Do 3 sets of 10 reps per side.

woman in workout clothes demonstrating how to do kettlebell single leg romanian deadlift glute exercise

Peter Ardito

A.Start seated with left knee bent directly in front of left hip and right knee bent behind right hip.

B.Rotate torso and place hands on either side of left knee.

C.Brace core and lift right knee and foot off the floor, keeping chest lifted.

still of a ghd machine butt exercise technogym

Technogym

D.Keep right leg lifted and extend to kick, leg parallel to the floor.

Bend right knee back in and release it to the floor.

Do 2 sets of 5 reps on each leg.

Young Woman Doing Lunges In Living Room

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Pressing through glutes, lift lower back a few inches off the floor.

B.Pull heels toward glutes, lifting hips a few inches higher.

C.Roll or slide back to extend legs and return to starting position.

woman in workout clothes demonstrating how to do narrow-to-wide jump squat glute exercise

C.While lowering, bend right knee slightly and lift left leg behind body to counterbalance.

If using a kettlebell, transfer to right hand.

D.Press through right heel to return back to standing.

woman demonstrating plie squat heel lift outer thigh exercise

Peter Ardito

Repeat for 1 set, then switch sides; repeat.

Do 3 sets of 8 to 12 reps per side.

Arms can be crossed in front of chest.

woman in workout clothes demonstrating how to do a Lateral Band Walk resistance band butt lifting exercise

Peter Ardito

B.From this position, slowly lower torso toward the floor.

see to it to keep chest and neck lifted and back straight while lowering.

Plus, the split stance challenges your balance, making your glutes work even harder.

Woman performing walking lunges with a dumbbell

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A.Stand with feet together holding a dumbbell in each hand.

C.Push down through front heel to slowly stand back up.

Do 3 sets of 15 reps per leg.

A woman performs bodyweight squats

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Or, if you want to make the glute exercise harder, try jumping higher or faster.

B.Using arms, jump straight up until both feet leave the ground.

Land softly with feet together and sit back into a narrow squat position.

woman in exercise clothes demonstrating squat exercise outside

C.Repeat jump again, landing with feet wide next time.

To keep your balance on your tippy-toes, double-check to draw the abs in tight while you squat.

B.Lift heels off the floor, balancing on balls of feet.

Woman performing jump squats in bedroom

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Bend knees and lower body straight down, keeping hips under shoulders and back straight.

ensure knees open over, but not past, toes as they bend.

C.Slowly straighten back up to standing and then lower heels to return to start.

woman in workout clothes demonstrating how to do a single leg deadlift glute exercise with a kettlebell

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The benefits of incorporating lateral exercises into your glute workouts at the gym or at home?

(Never let feet come closer than hips-width apart while “walking.")

Keep shoulders back and abs tight to avoid hunching forward.

A woman performing a high plank in a gym setting

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Do 3 sets of 15 steps in each direction.

B.Take a wide step forward with left foot while bending knees, lowering body into a lunge.

C.Stand up out of the lunge and step right foot in to meet left foot.

Young woman doing a bridge pose on the floor of a living room

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Then repeat the move with right leg.

Focus on keeping good form rather than moving quickly.

Do 3 sets of 15 reps, alternating legs.

A.Stand with feet slightly wider than hips-width apart.

B.Shift weight back into heels and lower into a squat.

D.Return to starting position and repeat, alternating sides.

Do as many reps as possible (AMRAP) for 30 seconds.

A.Start in a squat position with feet wider than shoulders-width apart.

B.Remaining in squat position, step right foot forward, then left foot forward.

Then step right foot back and left foot back.

Do AMRAP for 30 seconds.

B.Remaining in squat position, hop forward about a foot, then hop backward to start position.

A.Start balancing on slightly bent right leg, left leg hovering off the floor.

B.Bend at hips to reach down and touch the floor with left hand, extending left leg backward.

To make this harder, try holding a kettlebell with the left hand.

A.Start with feet wider than shoulders-width apart.

B.Squat down to place hands flat on the floor inside of feet.

Hop feet back to high plank position.

Extend legs to return to start.

A.Start in a bridge position, feet flat on the floor, core tight, and butt lifted.

B.Squeeze inner thighs to move knees toward each other.

Release back to start position, then repeat.

There are suggested reps and sets for each, but otherwise, they are totally customizable.