Get your rear in gear with squats, lunges, bridges, and more.
1-Single-leg glute bridge
How to: Lie on an exercise mat faceup with your knees bent and feet flat on floor. Extend right leg up so your foot is pointing toward the ceiling. Exhale and push down through your left heel to push your hips up, then slowly lower to start. Do all reps, then repeat on opposite side.
How to: Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides. Extend one foot straight back behind you as you lean forward until your body is parallel to the floor, extending your arms toward the floor. Return to start. Do all reps, then repeat on opposite side.
How to: Stand with feet hip-width apart, holding either a kettlebell with both hands in front of your chest or one small dumbbell in each hand at your side. Inhale as you step right foot back and lower until left thigh is parallel to the floor. Pause, then exhale as you push up to return to start. Repeat on opposite side to complete 1 rep. Continue, alternating sides.
How to: Stand with your feet shoulder-width apart, holding a kettlebell or weighted ball with both hands in front of your chest. Lower, bending the knees, until your hips are below the knees. Then push back up to the starting position. Make sure to straighten your legs completely and squeeze the glutes at the top for the most toning action.
How to: Stand in a lunge position and drop your back knee to the floor. Jump up, switch your feet, and repeat, alternating your feet forward and back.
How to: Get on all fours on an exercise mat. Looking at the floor with your neck in a neutral position, extend your right leg behind you and left arm in front of you (both should be parallel to floor). Exhale and bring your left elbow and right knee together to touch under your belly. Do all reps, then repeat on opposite side.
How to: Get on all fours on an exercise mat. Raise your right knee to the side, then draw a circle with the knee and return to start. Do all reps, then repeat on opposite side
How to: Stand with your feet hip-width apart and hold a kettlebell or weighted ball with both hands in front of your chest. Take a big step to the right and lower your weight into your right heel, keeping your left leg straight and your spine long. Exhale to push back up to start. Do all reps, then repeat on opposite side.
9-Banded hip thrust
How to: Sit on the floor in front of a padded bench and place a small resistance band around your thighs, just above your knees. Lean your upper back against the bench, bend your knees and place your feet flat on floor. Pushing into your heels, lift your butt off the floor slightly. Then push your hips up toward the ceiling so your torso and thighs are parallel to the floor. Lower and repeat.
How to: Place a small resistance band around your thighs, just above your knees. Lie faceup with your knees bent, feet flat on floor near your rear. Pressing your heels into the floor, push your hips up toward the ceiling. Slowly lower and repeat.
How to: Place a small resistance band around your thighs. Lie on your left side with your legs stacked directly on top of each other and your knees bent. Rotate your right leg up, then slowly lower. Repeat all reps, then switch to the opposite side.
How to: Get on all fours on an exercise mat and wrap a long resistance band around your right sole, holding the ends of the band in each hand. Extend your right leg behind you and up on a diagonal. Return to the starting position and repeat for all reps, then switch to the opposite side.
How to: Stand with a medicine ball between your feet, a bit wider than hip-distance apart and slightly turned out. Lower down into a squat, sending your hips back and down, to plant your hands firmly on top of the medicine ball. Jump your feet back into a plank position. Next, hop your feet forward to the outsides of the medicine ball and squat down to touch your fingers to the ground. Move as quickly as you can to get your heart rate up but don’t sacrifice form.