6 glute moves to try this week (with video form demos)
Reading about form only gets you so far. Here are six glute moves, each with a short video and the two or three cues that make it work.
1. Standing kickback + dumbbell deadlift
A simple pairing for glute day. Do the kickbacks first to wake your glutes up, then the deadlifts for the heavy work.
- Kickback: brace your core, kick straight back and squeeze at the top. If your lower back arches, the leg is going too high.
- Deadlift: push your hips back, keep your back flat and the dumbbells close to your legs, then squeeze your glutes to stand up.
- 3 sets of 12 each.
2. Bulgarian split squat
- Back foot up on a bench, front foot far enough forward that your knee stays roughly over your ankle.
- Lean your chest slightly forward to bias the glutes, then drop straight down.
- Drive through your front heel. 3 sets of 8 to 10 per leg.
3. Box step-up
- Whole foot on the box, not just the toes.
- Drive through the heel of the top leg and don't push off the back foot.
- Lower down slowly. 3 sets of 10 per leg.
4. Curtsy lunge (no equipment)
- Step one foot back and across behind the other, like a curtsy.
- Keep your chest up and sink low, then push through the front heel to stand.
- Alternate sides. 3 sets of 10 per side.
5. Sumo squat
- Feet wide, toes turned out, knees pushing out over your toes.
- Sit down to about parallel with your chest up, then press through your heels and squeeze.
- 3 sets of 15. Add a kettlebell or dumbbell when it gets easy.
6. Goblet squat
- Hold a dumbbell tight at your chest. It acts as a counterweight and keeps you upright.
- Sit back and down, knees out, then squeeze at the top. 3 sets of 12.
Putting it together
Pick three or four of these, two or three times a week. Add a few reps or a little weight each week, and keep at least one rest day between glute sessions.
This is general fitness information, not medical advice. If you have pain or an injury, check with a doctor or physical therapist first. Shauna and these videos are AI-generated.
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