FitnessWorkouts

These are the best glute workouts—and there’s not a squat in sight

You don't need to do squats to get in a killer workout. Instead, switch things up by doing this glutes workout that will make your entire booty burn.

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Photo: Getty Images/People Images
Published Oct 22, 2019

Written by 

Tehrene Firman

Squats are a sure-fire way to make your glutes burn. There’s no denying that. I mean, you can feel your muscles working every single time you lower down and raise back up. With that being said, dropping it low over and over again can get a little boring after a while, so it never hurts to switch things up. Some of the best exercises for glutes don’t include a single squat.

If you’re dealing with a major case of squat fatigue (same!), there are plenty of other ways to give your booty just as great of a workout. Whether you’re into glute bridges or donkey kicks, these are some of the best exercises to do when you need a break from squats.

The 12 best exercises for glutes that aren’t squats

1. GLUTE BRIDGE

Needed equipment: none

Activated muscles: glutes, hamstrings, core

  1. 1.
    Lie on your back with your knees over your ankles and lower back firmly pressed into the mat.
  2. 2.
    Lift your hips, keeping your core and glutes engaged, and pause at the top.
  3. 3.
    Lower your hips down and kiss the ground before lifting back up again.
  4. 4.
    Complete 3 sets of 15 reps.

Variation:

  1. 1.
    Lie on your back with your knees over your ankles and lower back firmly pressed into the mat.
  2. 2.
    Straighten your right leg and position it toward the ceiling.
  3. 3.
    Lift your hips, keeping your core and glutes engaged, and pause at the top.
  4. 4.
    Lower your hips down and kiss the ground before lifting back up again.
  5. 5.
    Complete 3 sets of 15 reps.

When to avoid the exercise: If you have a lower back injury.

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2. Single-leg deadlift

Needed equipment: dumbbells (optional)

Activated muscles: glutes, hamstrings, core

  1. 1.
    Standing on your right leg, slowly lift your left leg in the air behind you as you hinge forward.
  2. 2.
    Keep a straight back and reach your hands toward the ground in front of you.
  3. 3.
    Return to your starting position.
  4. 4.
    Complete 3 sets of 12 reps on each side.

Variation: 

  1. 1.
    Hold a dumbbell in each hand with a weight amount of your choosing.
  2. 2.
    Standing on your right leg, slowly lift your left leg in the air behind you as you hinge forward.
  3. 3.
    Keep a straight back and reach your hands toward the floor, stopping at your knees.
  4. 4.
    Return to your starting position.
  5. 5.
    Complete 3 sets of 12 reps on each side.

When to avoid the exercise: If you have a lower back injury.

3. TABLE TOP WITH side LEG LIFT

Needed equipment: none

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Activated muscles: outer glutes, shoulders

  1. 1.
    Get into a table top position with your shoulders directly over your wrists.
  2. 2.
    Keeping your back straight, lift your right leg to your right side until it reaches a 90-degree angle.
  3. 3.
    Lower your leg back down so your knee is hovering above the floor.
  4. 4.
    Complete 3 sets of 12 reps on each side.

Variation: 

  1. 1.
    Get into a table top position with your shoulders directly over your wrists.
  2. 2.
    Extend your right leg straight out to your side, tapping your foot on the floor.
  3. 3.
    Return your leg to your starting position.
  4. 4.
    Complete 3 sets of 12 reps on each side.

When to avoid the exercise: If you have a knee or hip injury.

4. Single-leg plank

Needed equipment: none

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Activated muscles: glutes, core, arms, shoulders

  1. 1.
    Get into a plank position on your mat with your shoulders directly over your elbows.
  2. 2.
    Keeping your back straight, raise your right leg straight up off the floor and hold for 30 seconds.
  3. 3.
    Bring your foot back down to the floor.
  4. 4.
    Complete 3 sets of 12 reps on each side.

Variation: 

  1. 1.
    Get into a plank position on your mat with your shoulders directly over your elbows.
  2. 2.
    Keeping your back straight, raise your right leg straight up off the floor and hold for 15 seconds.
  3. 3.
    Bring your leg to the corner of your mat for another 15 seconds.
  4. 4.
    Return your leg to center, bring it back down to the floor.
  5. 5.
    Complete 3 sets of 12 reps on each side.

When to avoid the exercise: If you have a knee injury.

5. SIDE LUNGE

Needed equipment: none

Activated muscles: glutes, quads

  1. 1.
    Step out to your right and hinge forward, making sure your hips are following the extending leg.
  2. 2.
    Come back up to your starting position, shifting your weight back into your working heel.
  3. 3.
    Complete 3 sets of 12 reps on each side.
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Variation: 

  1. 1.
    Step out to your right and hinge forward, making sure your hips are following the extending leg.
  2. 2.
    When you come back up to your starting position, bring your right knee to a 90-degree angle.
  3. 3.
    Complete 3 sets of 12 reps on each side.

When to avoid the exercise: If you have a knee injury.

6. Alternating step-ups

Needed equipment: bench, box, or steps and weights (optional)

Activated muscles: glutes, quads, hamstrings

  1. 1.
    Step up onto a bench, box, or another sturdy base with your right leg, making sure your knee is is aligned with your hip at 90-degree angle. Then, follow with your left leg.
  2. 2.
    Carefully step down with your right leg followed by your left. Repeat on the opposite side, alternating back and forth.
  3. 3.
    Complete 3 sets of 12 reps.

Variation: 

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  1. 1.
    Hold a dumbbell in each hand with a weight amount of your choosing.
  2. 2.
    Step up onto a bench, box, or another sturdy base with your right leg, making sure your knee is is aligned with your hip at 90-degree angle. Then, follow with your left leg.
  3. 3.
    Carefully step down with your right leg followed by your left. Repeat on the opposite side, alternating back and forth.
  4. 4.
    Complete 3 sets of 12 reps.

When to avoid the exercise: If you have a knee, hip, or ankle injury.

7. Donkey kicks

Needed equipment: none

Activated muscles: glutes, core, shoulders

  1. 1.
    Get into a table top position with your shoulders directly over your wrists.
  2. 2.
    Keeping your back straight, lift your right leg behind you until your knee and hips are at a 90-degree angle.
  3. 3.
    Lower your leg back down so your knee is hovering above the floor.
  4. 4.
    Complete 3 sets of 12 reps on each side.

Variation:

  1. 1.
    Start in a table top position with your shoulders directly over your wrists.
  2. 2.
    Extend your leg straight behind you with your foot resting lightly on the floor.
  3. 3.
    Squeeze your glutes, lifting your leg until it’s parallel to the floor.
  4. 4.
    Slowly bring your foot back to the floor.
  5. 5.
    Complete 3 sets of 15 reps on each leg.

When to avoid the exercise: If you have a lower back injury.

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8. Superman glutes pulses

Needed equipment: none

Activated muscles: glutes, lower back

Instructions:

  1. 1.
    Lie on your mat face-down. Squeezing your lower back and glutes, raise your legs behind you.
  2. 2.
    Allowing your arms to slightly hold you up, pulse your feet together 10 times, then lower.
  3. 3.
    Complete 3 sets of 10 reps.

Variation:

  1. 1.
    Start with all fours on the mat.
  2. 2.
    Slowly alternate between lifting your right arm and left leg, then your left arm and right leg.
  3. 3.
    Complete 3 sets of 10 reps on each side.

When to avoid the exercise: If you have a lower back injury.

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9. Clamshells

Needed equipment: none

Activated muscles: glutes

Instructions:

  1. 1.
    Lie on your side with your hips and knees bent. Your heels should be in line with your head.
  2. 2.
    Keeping your heels together, raise your top knee toward the ceiling, then lower.
  3. 3.
    Complete 3 sets of 12 reps on each side.

Variation:

  1. 1.
    Lie on your side with your hips and knees bent. Your heels should be in line with your head.
  2. 2.
    Keeping your feet together, elevate them off the floor. Keep your knees glued to the floor.
  3. 3.
    Starting with your knees together, slowly raise your top leg, then bring it back down. Your heels should remain glued together the entire time.
  4. 4.
    Complete 3 sets of 12 reps on each side.

When to avoid the exercise: If you have a lower back or hip injury.

10. Lateral leg lifts

Needed equipment: dumbbell (optional)

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Activated muscles: glutes, thighs

Instructions:

  1. 1.
    Lie on your side with your bottom leg slightly bent and in front of your body.
  2. 2.
    Lift your upper leg a few feet toward the ceiling, then lower.
  3. 3.
    Complete 3 sets of 12 reps on each side.

Variation:

  1. 1.
    Lie on your side with your bottom leg slightly bent and in front of your body.
  2. 2.
    Hold a dumbbell in place right above the knee of your upper leg.
  3. 3.
    Lift your upper leg a couple feet toward the ceiling, then lower it, tapping your foot on the floor.
  4. 4.
    Complete 3 sets of 12 reps on each side.

When to avoid the exercise: If you have a lower back or hip injury.

11. Pretzels

Needed equipment: none

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Activated muscles: glutes, outer thighs, obliques

Instructions:

  1. 1.
    Sit on the floor with your right leg bent in front of you and your left bent behind you, as shown in the video above.
  2. 2.
    Leaning forward with your hands on the floor, lift your back knee a few inches off the floor, then slowly return it to the floor.
  3. 3.
    Complete 3 sets of 12 reps on each side.

Variation:

  1. 1.
    Sit on the floor with your right leg bent in front of you and your left bent behind you, as shown in the video above.
  2. 2.
    Bring your arms in front of you, circling them like a ballerina with your fingertips touching.
  3. 3.
    Lift your back knee a few inches off the floor, then slowly return it to the floor.
  4. 4.
    Complete 3 sets of 12 reps on each side.

When to avoid the exercise: If you have a lower back or hip injury.

12. Leg circles

Needed equipment: none

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Activated muscles: glutes, thighs, quads, hamstrings

Instructions:

  1. 1.
    Lie on your side with your straight legs at a slight angle in front of you.
  2. 2.
    Make 10 slow, medium-sized circles with your top leg, then repeat with 10 slow circles in the opposite direction.
  3. 3.
    Complete 3 sets on each side.

Variation:

  1. 1.
    Put on a pair of ankle weights and lie on your side with your straight legs at a slight angle in front of you.
  2. 2.
    Make 10 slow, medium-sized circles with your top leg, then repeat with 10 slow circles in the opposite direction.
  3. 3.
    Complete 3 sets on each side.

When to avoid the exercise: If you have a lower back or hip injury.

Change things up with this Pilates ring workout that targets your booty and core. Then check out the “big four for booty” toning exercises everyone should know about.

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FitnessWorkouts

6 Lateral Exercises You Need to be Doing ASAP for Longevity

Time to train smarter.

Cropped image of woman doing lunge yoga pose
Stocksy / Photo Credit By Studio Firma
Published Feb 21, 2025

Written by 

Jaime Osnato

Want to stay strong, steady, and mobile for life? It’s time to stop thinking only about forward and backward movements and start training side to side. 

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Lateral exercises boost your ability to move and stabilize in the frontal plane—a genuine game-changer for longevity. Developing this kind of strength helps prevent falls, improves balance, and keeps your joints healthy as you age (more on this later). 

Whether you’re climbing stairs, getting in and out of a car, or just want to feel more confident in your body, adding lateral exercises to your routine can keep you moving with ease for years to come. Here’s your bulletproof guide.

How lateral exercises boost strength

Lateral strength is your ability to move side to side—think stepping sideways, lifting your arms, side-bending at the waist, or balancing on one leg, says certified strength coach Maggie Fazeli Fard. 

These movements, known as frontal-plane motions, rely on small but crucial muscles like the gluteus medius (outer hip), adductors (inner thighs), and quadratus lumborum (a lower-back muscle that helps lift your hips).

Neglecting these muscles can lead to poor balance, lower-back pain, and even knee issues, says Fard.

Why does lateral strength matter for longevity?

Incorporating more lateral exercises into your routine isn’t just about moving better—it’s about aging better. Stronger lateral muscles improve balance, coordination, and lower-body stability, helping you stay active and independent as you age, says Fard.

Want to carry groceries, chase grandkids, or swing a golf club with ease? Here’s why lateral strength matters:

  • Balance: Falls are the leading cause of injury and death in seniors, with 1 in 4 older adults taking a spill every year, according to the Centers for Disease Control and Prevention. Strong lateral muscles help keep you steady.
  • Lower-body mobility: Weak lateral muscles lead to stiff joints and poor mobility. Since most workouts focus on forward-backward movement (like running and lunging), skipping lateral work can leave you prone to injuries, says Fard.
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6 Best Lateral Exercises

Lateral strength is essential for balance, mobility, and injury prevention. But Fard says it’s best to think of these lateral exercises as accessory moves—not the core of your routine. 

Sprinkle these moves into your workouts a few times a week (they’re great for warm-ups, pairing with bigger lifts, or conditioning workouts), and you’ll move stronger, smoother, and pain-free in no time.

1. Figure Eights

This low-impact move improves balance, coordination, and control—a perfect warm-up or daily brain-body booster, Fard says.

How to do it:

  1. 1.
    Stand on your right foot, lifting your left knee to hip height.
  2. 2.
    Extend your right arm forward.
  3. 3.
    Gently move your left foot and right hand in small figure eight patterns (think: a sideways “8”) concurrently. 
  4. 4.
    Do 20 reps, then switch sides.

2. Side-Traveling Ape

This primal “animal flow” exercise engages “your lateral system from head to toe,” says Fard. Do it in warm-ups or pair it with heavy lower-body lifts.

How to do it:

  1. 1.
    Stand with your feet hip-width apart, knees bent.
  2. 2.
    Keeping your back flat, lean forward to place your hands on the floor shoulder-width apart, with your left hand directly in front of your right foot.
  3. 3.
    Press your hands into the floor and hop your feet to the right, landing softly with feet hip-width apart.
  4. 4.
    Bring your hands to the starting position and repeat for six steps, then switch directions.
  5. 5.
    Perform three sets.

3. Side Plank March

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This move strengthens your hips, inner thighs, lower back, and shoulders while improving overall balance and full-body lateral stability, says Fard.

How to do it:

  1. 1.
    Lie on your left side with your feet right foot directly in front of your left and your left elbow under your left shoulder, forearm along the floor.
  2. 2.
    Press through your left forearm and lift your body so that you're balancing on your left forearm.
  3. 3.
    Keeping your hips lifted, bend your right knee toward your chest, then return to start. Bend your left knee toward your chest; return to start.
  4. 4.
    Continue “marching” for 8 total reps, then switch sides and repeat.

4. Banded Lateral Walks

This exercise strengthens the small stabilizing muscles around the hips (which are key for lateral strength), says Fard. Control is key here—no bouncing. 

How to do it:

  1. 1.
    Place a resistance band around your ankles.
  2. 2.
    Stand with your feet hip-width apart and clasp your hands in front of your chest.
  3. 3.
    Bend your knees slightly, and step to the left. 
  4. 4.
    Bring your right foot back to hip-width slowly, resisting the band's pull.
  5. 5.
    Repeat on the right side (returning to start); continue alternating for 10 reps per side.

5. Lateral Lunge

Stronger hips, knees, back? This move can help you achieve all three, targeting the outer hips and inner thighs for improved hip stability and lower-body control, says Fard. (Make it harder by holding a pair of dumbbells.) 

How to do it:

  1. 1.
    Stand with your feet at hip-width distance, toes facing forward. Clasp your hands in front of your chest. 
  2. 2.
    Shift your weight to the right and step to your right with your right foot.
  3. 3.
    With a flat back, bend your right knee and shift your hips back, keeping your left leg straight.
  4. 4.
    Keep your toes pointed forward on both feet.
  5. 5.
    Press into your right heel to return to standing.
  6. 6.
    Complete 8–10 reps, then switch sides and repeat. Do 2–3 total sets.

6. Lateral Step-up

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This lateral step-up variation strengthens the outer hips, inner thighs, and lower back, making it a great prehab move for injury prevention, says Fard.

How to do it:

  1. 1.
    You’ll need a bench or box to complete this exercise.
  2. 2.
    Stand next to your bench and place your left foot on the bench, so that your left knee is bent round 90 degrees.
  3. 3.
    Keeping your torso upright, press your weight into your left foot and push through your quads and glutes to straighten your left leg and stand on top of the bench. 
  4. 4.
    Reverse the move, lowering your right foot to the floor with control. Step your left foot down to the floor next to your right. 
  5. 5.
    Complete 8–10 reps, then switch sides and repeat. Do 2–3 total sets.

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FitnessWorkouts

Doing This Type of Breathing as Part of Your Pilates Practice Can Help Strengthen Your Pelvic Floor

Here's how hypopressive breathing, a deep breathing exercise, can help you with your Pilates practice and other forms of movement.

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Photo: Stocksy/Atolas
Published Jan 29, 2025

Written by 

Kelsey Kloss

If you’re obsessed with all things Pilates, you already know about the best athleisure, accessories, and self-care moments to incorporate into your practice. However, you may be less familiar with a type of breathwork that can improve your practice — and help you feel more grounded.

Experts in This Article

Anouska Shenn

certified Pilates instructor and founder of The Office Yoga Company

Blair Mauri

a pelvic floor therapist and owner of Blair Mauri Pelvic Health

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Enter hypopressive breathing, a deep breathing exercise that involves emptying your lungs completely. It’s similar to the uddiyana bandha in yoga (or an “abdominal lock”).

“It involves breathing in a way that creates a vacuum-like effect in your thoracic, abdominal, and pelvic cavities by decreasing the pressure, causing a lift and toning of the pelvic floor,” says Anouska Shenn, a certified Pilates instructor and founder of The Office Yoga Company.

But before we get into how to do it, let us clear up one thing: Don’t try any breath-holding exercises during your practice, since Pilates focuses on breathing through movements.

That said, practicing hypopressive breathing before, after, or separate from your Pilates workouts can help support your practice in a number of ways.

What is hypopressive breathing?

Hypopressive breathing is a technique that involves completely emptying your lungs and holding that breath to create a vacuum. It serves as a core exercise that can benefit your pelvic floor health.

Think of it this way: Your abdomen is a closed pressure system. That means that when the pressure changes—like with a cough, deep breath, or force like a lift—your abdominal structures need to be able to manage that pressure properly. That’s where pelvic floor exercises, like hypopressive breathing, come in.

“When we’re not managing that pressure properly, gravity takes it and sends it down into the pelvic floor,” says Blair Mauri, MS, OTR/L, a pelvic floor therapist and owner of Blair Mauri Pelvic Health. “Repeated downward pressure not only weakens the pelvic floor, but can also cause it to become extremely tense.”

That tension may lead to symptoms such as incontinence, pelvic organ prolapse, painful sex, low back pain, or chronic constipation. “Hypopressive breathing is an excellent way to optimize pelvic floor function, as it provides a natural lift to these tissues without increasing the tension,” says Mauri.

Improving your pelvic floor function can relieve pelvic pain or low back pain, improve your oxygen and energy levels, promote digestion, and support your movement throughout your Pilates practice.

In fact, an eight-week program of hypopressive exercises improved pelvic floor muscle strength and urinary incontinence symptoms in women ages 18 to 60 with pelvic floor dysfunction and urinary incontinence symptoms, per a 2022 study1 in Neurourology and Urodynamics.

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Plus, hypopressive breathing can work your lungs in a way that benefits your Pilates practice. “Optimizing your rib mobility is also important for diaphragm function and getting the most out of your breaths,” adds Mauri.

How do you do it?

First, take a few deep breaths and see where you notice that pressure (in this case, your breath):

  • Is it focused in your chest or belly?
  • Are your ribs moving apart as you breathe in?

You should feel some mobility in all of these areas, not just one. “Rib mobility is especially important for proper hypopressive technique, so you may need to start here,” says Mauri. “Take some time to retrain your breathing so that everything expands on the inhale and comes back together on the exhale.”

Once you’ve honed in on that, you can move on to your hypopressive breathing exercises, following Mauri’s instructions:

  1. 1.
    Gently exhale as if you are fogging a window. Don’t send any pressure or force down into your lower belly or pelvic floor.
  2. 2.
    After you exhale, hold your nose and close your mouth and “pretend” to inhale without actually taking in any air. Think about widening those ribs, which will make your stomach begin to look concave.
  3. 3.
    Hold this for 3-5 seconds and then inhale.

How does it benefit your Pilates practice?

This breathing technique shines as an add-on to your Pilates practice. You don’t want to hold your breath during Pilates moves (after all, Pilates is all about coordinating movement with breath), but hypopressive breathing exercises can serve as bumpers for an effective workout.

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“Hypopressive breathing is designed to stand alone, but you can use it as part of your warm-up or to close your Pilates practice,” Shenn says.

Pelvic floor strengthening is already often a key element of Pilates. In fact, a 12-week Pilates program focused on pelvic floor strengthening significantly improved stress urinary incontinence symptoms in women ages 45 to 70, with the results lasting even six months after the program, per a small 2020 study2 in the Journal of Alternative and Complementary Medicine.

“Hypopressive breathing complements a Pilates routine, as it also retrains and strengthens the deep core along with your pelvic floor,” says Mauri.

A strong and coordinated deep core and pelvic floor gives you more stability as you move your body throughout your Pilates practice—and throughout the rest of your day.

“Our pelvic floor muscles work together with our deep core muscles to stabilize the spine—supporting our posture and providing a solid foundation for all of our movements,” says Shenn.

Tips to get started

As you integrate hypopressive breathing into your Pilates routine, Shenn recommends keeping these tips in mind:

  • Start with 1-3 sets of 3 repetitions, resting between sets.
  • If you’re a beginner, practice your breathing lying down or seated, before progressing to more challenging positions like side-lying or quadruped (a four-point kneeling position).
  • Do your hypopressive breathwork on an empty stomach (it’s recommended to not eat at least two hours beforehand, since this type of breathing involves suctioning the abdomen inward and upward).
  • Avoid wearing clothes that are too tight—including collars, waistbands, and belts—as they can impede your breath.

Very little research has been done on the effect of breathwork on babies in the womb, so avoid hypopressive breathing if you’re pregnant.

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One more thing to note: Certain preexisting health conditions like high blood pressure can also be contraindications for breathwork, so always check with your doctor first and consider working with a trained provider to make sure your form is correct.

  1. Molina-Torres G, Moreno-Muñoz M, Rebullido TR, Castellote-Caballero Y, Bergamin M, Gobbo S, Hita-Contreras F, Cruz-Diaz D. The effects of an 8-week hypopressive exercise training program on urinary incontinence and pelvic floor muscle activation: A randomized controlled trial. Neurourol Urodyn. 2023 Feb;42(2):500-509. doi: 10.1002/nau.25110. Epub 2022 Dec 8. PMID: 36482844; PMCID: PMC10107869.

    ↩︎

  2. Hein JT, Rieck TM, Dunfee HA, Johnson DP, Ferguson JA, Rhodes DJ. Effect of a 12-Week Pilates Pelvic Floor-Strengthening Program on Short-Term Measures of Stress Urinary Incontinence in Women: A Pilot Study. J Altern Complement Med. 2020 Feb;26(2):158-161. doi: 10.1089/acm.2019.0330. Epub 2020 Jan 9. PMID: 31916840; PMCID: PMC7044776.

    ↩︎

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