Best exercises: Tone up your glutes, improve lower body strength with these 7 exercises

Best exercises: Squats are a fundamental exercise for toning your glutes. This compound movement engages not only the glutes but also the quads, hamstrings, and core (Image: Canva)

Toning up your glutes is more than just an aesthetic pursuit—it’s about building strength and improving your overall fitness. Strong glutes contribute to better posture, reduced risk of injury, and enhanced athletic performance. Whether you're looking to sculpt your derrière or improve your lower body strength, targeting the glute muscles effectively is key.

Here’s a guide to some of the best exercises that can help you achieve a well-toned and strong backside:

Squats

Squats are a fundamental exercise for toning your glutes. This compound movement engages not only the glutes but also the quads, hamstrings, and core. There are several variations of squats, but the basic squat remains one of the most effective.

How to perform: Stand with your feet shoulder-width apart. Keep your chest up, engage your core, and lower your body by bending your knees and hips as if you’re sitting back into a chair. Go as low as your mobility allows, ideally until your thighs are parallel to the ground. Press through your heels to return to the starting position. Ensure your knees do not cave inwards during the movement and keep your weight distributed on your heels.

Glute bridges

Glute bridges are excellent for isolating the glute muscles, particularly the gluteus maximus. This exercise also strengthens the lower back and hamstrings, making it a great addition to any workout routine.

How to perform: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides with palms facing down. Engage your core and squeeze your glutes as you lift your hips towards the ceiling, forming a straight line from your shoulders to your knees. Hold the position for a moment before slowly lowering your hips back down.

Lunges

Lunges are another powerful exercise for targeting the glutes. They also work the quads, hamstrings, and calves, promoting lower body strength and stability.

How to perform: Stand tall with your feet together. Step one foot forward and lower your hips until both knees are bent at a 90-degree angle. Ensure your front knee is directly above your ankle, and your back knee hovers just above the ground. Push through your front heel to return to the starting position, then repeat on the other side.

Deadlifts

Deadlifts are a compound movement that not only tones the glutes but also strengthens the hamstrings, lower back, and core. They are highly effective for building lower body strength and improving overall muscle mass.

How to perform: Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs. With a slight bend in your knees, hinge at your hips and lower the weights towards the ground while keeping your back flat. Your chest should remain open, and your head should be in line with your spine. Engage your glutes as you lift the weights back to the starting position.

Step-Ups

Step-ups are a functional exercise that targets the glutes while also working the quads and calves. This exercise mimics everyday activities like climbing stairs, making it highly practical.

How to perform: Stand in front of a sturdy bench or step. Place one foot on the bench and push through your heel to lift your body onto the bench, bringing the opposite knee up towards your chest. Step back down and repeat on the other side.

Fire Hydrants

Fire hydrants are a fantastic way to target the smaller glute muscles, particularly the gluteus medius, which plays a crucial role in stabilising the pelvis.

How to perform: Begin on all fours with your wrists aligned under your shoulders and your knees under your hips. Keeping your knee bent, lift one leg out to the side, keeping your core engaged and your back flat. Lower the leg back down and repeat on the other side. Avoid rotating your hips during the movement to ensure the glutes are doing the work.

Clamshells

Clamshells are another effective exercise for the gluteus medius. They are particularly useful for those who suffer from lower back pain or have difficulty activating their glutes during other exercises.

How to perform: Lie on your side with your legs stacked and knees bent at a 90-degree angle. Keeping your feet together, lift your top knee as high as you can without moving your pelvis. Lower your knee back down and repeat.