My favourite glute strengthening exercises

 By Sophia McDermott, Lifestyle Coach & Fitness Expert. 

Here are some of my fave exercises to help strengthen and tone your glutes. With minimal equipment, these exercises can be done at the gym or at home - wherever you’re most comfortable! 

Banded Hip Thrusts

1. Place a booty band around your thighs just above the knees.
2. Rest your upper back and shoulders on a bench. 
3. Place your feet flat on the ground close to you bottom.
4. Drive your hips upwards by pressing your feet firmly to the floor and squeezing at the top of the exercise.
5. With control lower back to starting position, ensuring that you maintain tension through your glute muscles.

Dumbbell Hip Thrusts

1. Position the dumbbell across your hips comfortably. You can use a cushion or towel to make this more comfortable, especially as you increase the weight being lifted. 
2. Rest your upper back and shoulders on a bench.
3. Place your feet flat on the ground close to you bottom.
4. Drive your hips upwards by pressing your feet firmly to the floor and squeezing at the top of the exercise.
5. With control lower back to starting position, ensuring that you maintain tension through your glute muscles.

Bulgarian Split Lunges 

1. Start by standing in front of a bench or chair.
2. Extend one leg behind you and secure it on the top of the bench.
3. With an upright torso, braced core and hips square to your body, descend down until your front thigh is almost horizontal, keeping your knee in line with your foot. The closer you stand to the bench, the more it will emphasize the quads.
4. Drive up through your front heel back to the starting position. 

Weighted Step Ups

1. Set up a stable bench at an appropriate height.
2. Step up into the centre of the box or step, leading with the right foot, then the left, bringing both feet completely onto the bench.
3. Stand up tall before stepping back down.
4. Return to the starting position by leading with the right foot to step down to the floor, then the left, before repeating on the left leg. 

 Aim for 15 - 20 reps x 4 - 5 rounds!