Get those glute gains without neglecting the rest of your body

On a quest for stronger glutes or a more defined butt? You don’t have to spend an entire session focused on one body part if you don't want to – these full-body moves can be worked into your gym sessions to save you time, put the whole body through its paces and even get the heart and lungs working hard for a little cardio, too. Because the time-poor shouldn’t have to miss out on those glute gains.

1 Thruster

Usually performed with a barbell or pair of dumbbells, the thruster combines a squat with an overhead press, and works both the upper and lower body – including the glutes.

-Hold a dumbbell in each hand in front of your shoulders, and stand with feet shoulder-width apart.

-Sit your butt down behind you as you squat down, driving the knees out and keeping the chest up.

-Drive up to standing through the heels as you press the dumbbells overhead.

2 Kettlebell swing

The dynamic hip extension involved in the kettlebell swing forces you to really work those glutes – if done correctly, your butt will thank you.

-Stand with feet hip-width apart holding a kettlebell with both hands.

-Hinge forwards at the hips to allow the kettlebell to swing between your legs, keeping a flat back and knees soft.

-Snap the hips forwards as you squeeze your glutes, driving the kettlebell forwards.

-Let it swing back down and repeat, aiming to drive the kettlebell to about eye level with each rep.

3 Burpee

Everyone’s favourite full-body exercise, right? The burpee works the upper and lower body as well as the core, not to mention, when done at a fast pace, is the ultimate resistance move for cardio, too.

-Place your hands flat on the floor in front of your feet.

-Jump both feet back into a high plank position, then jump them back in towards the hands.

-Jump up as high as possible, then land softly.

4 Skaters

Skaters call upon balance, core stability and cardio. They also really get to work on the medial glutes, a part of the butt that often gets neglected. Keep a smooth rhythm going and you’ll feel the burn in no time.

-Take a big leap out to the right, landing on the right foot in half squat and crossing the left foot behind the right without letting it touch the floor. Keep your chest up and back flat.

-From here, do the same moving in the left direction.

-Change directions with each rep.

5 Elevated split squat to press

Also known as the Bulgarian split squat, this is a great move to work balance, core stability and the entire lower body – including the butt! Throw in an overhead press and you’ve got the whole body covered. Make sure you complete a full set with each leg elevated.

-Place your right foot on an elevated surface like a bench, chair or box behind you with your leg fully extended. Stand your left foot flat on the floor slightly in front of your body. Hold a dumbbell in your right hand in front of your shoulder.

-Lower yourself down towards the floor by bending both knees.

-Drive up to standing as you press the dumbbell overhead.


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