Outer lower glute push down and out
Builds strength and muscle in the glutes
LegsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: Glutes. Secondary: Hamstrings, hips |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 15-20 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Set up in the starting position with core braced
- Step 2: Move through the full range with control, targeting the glutes
- Step 3: Pause briefly and squeeze at the hardest point
- Step 4: Return slowly under control
- Step 5: Complete all reps, then switch sides if single-sided
Equipment
- None (bodyweight) optional
Coaching tips
Benefits
Builds strength and muscle in the glutes
Common mistakes
Overarching the lower back
Make it harder
Slow the tempo and pause at the top
Make it easier
Reduce the range or use no added load
Breathing
Exhale on effort
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore legs exercises
Modified Bridge Pose Off Stool
Beginner · 3 sets × 8-10 repsProne Resting Bent Leg Quad Stretch
Beginner · 3 sets × 10 secondsHolding Pulley on the Side Stationary Lunges
Intermediate · 3 sets × 10-12 each legPickleball Rolling Hamstring Stretch Warm-up
Beginner · 1 sets × 20sPulley Squat to Reverse Lunge Double D Handle
Beginner · 3 sets × 8-10 each sidePlyo Box Plank Jumps
Advanced · 5 sets × 8-10 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.