← Legs

Glutes

The muscles of the hips and bum, trained by driving your hips forward or pushing your legs out.

Warm-up
1 set
About 50% of your working weight, or lighter, for as many reps as you like.
Working sets
2–3
2 is recommended. Take each set close to failure.
Reps
6–10
Recommended for every exercise. Some exercises also list another range that suits them.
Rest
3+ min
At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.

Warm up first

Do these to loosen up, then do your warm-up set before your working sets.

  1. Glute bridges12 reps

    Lying on your back, drive your hips up and squeeze your glutes.

  2. Leg swings10 each leg, side-to-side

    Hold on to something and swing each leg across your body.

  3. Bodyweight squats10 reps

    Slow, deep squats with your chest up.

Pick 1 of these 2 exercises