Bulgarian Split Squat
It targets the lower glute max and glute medius, while also torching the glute minimus when you add slight rotation to the working hip.
Steps
● Stand on right foot, with left knee bent and foot off the ground.
● Bend right knee, extending left leg down until knee is a few inches off the ground, keeping arms out in front of you for balance. (Feel free to use a block or ball as a marker of where knee should land).
● Slowly return to start. Complete all reps, then switch sides.
Walking Lunges
It helps stabilise the hips and pelvis, and there’s an aerobic component that you may not get in other exercises.
Steps
● Start standing with feet together, holding a pair of weights at shoulder height, elbows bent in front of body.
● Step right foot forward and bend knees to lower down into a lunge, stopping when both legs form 90-degree angles.
● Press through the right heel to stand and step left foot forward, lowering into a lunge. That’s one rep.
Glute Bridge March
The glute bridge is a great move for working on your hip extension.
Steps
● Start lying on back with knees bent and feet flat on the floor, hip-width apart.
● Engage core, then press into heels and squeeze glutes to raise hips until body forms a straight line from knees to shoulders.
● Lift right knee towards chest. Pause, then lower right foot.
Repeat with the other leg.
Goblet Squat
The goblet squat works the hips in flexion and abduction, which targets all three muscles of the glutes.
Steps
● Stand with feet hip-width apart and hold a weight in front of your chest, elbows pointing towards the floor.
● Push hips back and bend knees to lower into a squat.
● Push yourself back to start.
