Bridge

I'm excited to kick off today's tutorial with the first exercise - the bridge. It's a classic move that targets your glutes and hamstrings.

To perform the bridge, lie flat on your back with knees bent and feet flat on the floor. Press through your heels to lift your hips off the ground, squeezing your glutes at the top. Lower back down and repeat for a total of 15 reps.

The bridge is a great exercise for beginners or those looking to activate their glutes before a workout.

Bridge Exercise: Correct Form

Bridge Pulse

Next up, we have the bridge pulse. This variation adds an extra challenge to your glute workout.

Start in the bridge position with your hips lifted. From here, lower your hips slightly and then pulse them up and down, maintaining tension in your glutes. Aim for 30 pulses before resting.

The bridge pulse really targets your glute muscles and helps to firm and lift your booty.

Bridge Pulse Exercise: Correct Form

Squat

Moving on to the squat, another fantastic exercise for the glutes. Squats not only target your glutes but also work your quads and hamstrings.

To perform a squat, stand with your feet hip-width apart and toes slightly turned out. Bend your knees and lower your hips as if you're sitting back into an imaginary chair. Keep your chest lifted and core engaged. Return to standing position and repeat for 12-15 reps.

Remember to focus on proper form and engage your glutes throughout the movement for maximum benefit.

Lunge

Now let's target one leg at a time with lunges. Lunges are excellent for developing balance, strength, and toning your glutes.

To perform a lunge, start by standing tall with your feet together. Take a big step forward with one foot, lowering your body until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat on the other leg. Aim for 10-12 lunges on each leg.

Lunges can be modified by adding weights or incorporating a pulse at the bottom of the movement for an extra challenge.

Donkey Kick

Lastly, we have the donkey kick, a dynamic exercise that targets your glutes and increases hip mobility.

Start on all fours with your hands directly under your shoulders and knees under your hips. Keeping your knee bent, lift one leg up and back, focusing on squeezing the glute. Lower the leg and repeat on the other side. Aim for 10-12 reps on each leg.

For an added challenge, you can attach ankle weights or use resistance bands to intensify the workout.