Exercises for Your Glutes

Your glutes are one of the most powerful muscle groups in your body, and keeping them strong helps keep the rest of your muscles working properly. Building strength in your lower body can help you prevent injuries and boost your metabolism. Use these muscles to tone your glutes.

Hip raise: Lie on your back with your feet on the floor and your knees bent. Lift your hips and back off the ground, keeping your shoulders flat. Repeat 10 to 12 times for each set and complete two or three sets. Rest for about a minute between sets. To increase the intensity of this exercise, begin with your legs straight and your feet on a bench.

Clamshell: Lie on your side with your knees bent at a 90 degree angle. Keeping your heels together, separate your knees. Do not rotate your pelvis or back. Repeat 10 to 12 times for each set and complete two or three sets. Rest for about a minute between sets.

Bird dog: Start on your hands and knees with your back straight. Extend one leg out behind you. Hold your leg straight behind you for five seconds before lowering to the starting position. Repeat 10 to 12 times for each set and complete two or three sets. Rest for about a minute between sets.

Lateral walk: Loop a resistance band around your thighs. Take a step to one side and then the other. Repeat three times per set.