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Side step for glute pump in forearm plank

Builds strength and muscle in the glutes

Glutes & HipsIntermediateToningPlank

At a glance

Muscles workedPrimary: Glutes. Secondary: Core, hamstrings, obliques
Muscle groupGlutes & Hips
DifficultyIntermediate
TypeToning · Plank
Sets & reps3 sets × 15-20 reps
Estimated calories burned~40 kcal

How to do it

  1. Step 1: Set up in the starting position with core braced
  2. Step 2: Move through the full range with control, targeting the glutes
  3. Step 3: Pause briefly and squeeze at the hardest point
  4. Step 4: Return slowly under control
  5. Step 5: Complete all reps, then switch sides if single-sided

Equipment

Coaching tips

Benefits

Builds strength and muscle in the glutes

Common mistakes

Sagging hips or holding the breath

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

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More glutes & hips exercises

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Modified Clamshell Top Leg Behind

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Figure 4 glute pushdown w band

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Glute Bridge Chest Press

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Runners Step Up with a Hold

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General 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.