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

Adult Ballet is on the Rise—And Yes, You Should Totally Try it

Here's what to know before your first class.

Published Feb 26, 2025

Written by 

Lauren Wingenroth

Maybe it's the reemergence of balletcore, or maybe we're all just trying to discover our inner child, but ballet classes for adults are majorly on the rise. 

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Former Miami City Ballet dancer Miriam Landis has seen the adult ballet boom firsthand in her adult beginner classes at the Pacific Northwest Ballet School in Seattle. “My classes have grown up to the point where I’ll have 50 people in one class,” she says. “Especially since COVID, people really have this need for connection and shared sense of purpose. It’s really different from going to an exercise class—it’s a little bit of a meditation.” 

While many adults are finding community, creativity and purpose in ballet classes, there can also be an intimidation factor. After all, it’s an art form often depicted as elite and exclusive. But Landis says the vibe of most adult classes couldn’t be further from the cutthroat worlds of Center Stage or Black Swan. 

“People do feel like it has an exclusive aura,” she says. “But we’re really trying to include rather than exclude. I’ve had students say they were always too scared to come, but they were so glad they did. When people discover it, it really becomes something meaningful in their life.”

Inspired to hit the ballet barre? Here’s what veteran teachers and adult ballet regulars think you should know before you go, plus the benefits you can expect to get out of ballet as an adult. 

What to know before your first adult ballet class

“Beginner” doesn’t always mean beginner.

Confusingly, just because a class is labeled “beginner” doesn’t mean it’s appropriate for first timers, says Landis. Instead, look for classes called “absolute beginner” or “fundamentals” to learn the basics. “It’s like a language,” says Landis. “It’s not like a yoga class where you can go in and follow along.” 

If you aren’t sure, call the studio to ask if a class is intended for first timers. Or, some studios will even let you observe a class before you try it, says Dawn Hillen, who teaches absolute beginner ballet at The Ailey Extension in New York City. “Go see the teacher, and watch how they interact with the students,” she says. “That’s the single best way to know if it’s a good fit for you.”

It isn’t a fitness class.

Yes, ballet is a form of exercise. But a ballet class is not a fitness class. Plenty of first timers come in with that mindset, only to have their understanding deepen over time, says Landis. “There’s a real artistic aspect to it that doesn’t exist in an exercise class,” she says. “You’re going to be thinking about every part of your body, not just executing a step, but how you execute the step; the quality of it.” (FYI: Though barre classes often claim to be ballet-inspired, real ballet classes are actually very different.) 

Expect your ballet teacher to speak in metaphors and imagery more than you may be used to. (For instance, Landis might tell students to hold their hand as if they have “a million diamonds on their fingers.”) There’s also the focus on moving to the music, and on performing for an imagined audience. “Everything is taught based on how your audience is going to receive it,” Landis says. “How are you going to offer your cheek to the person sitting in the third ring so that what you’re projecting reaches them?” 

Though you’ll likely gain strength, coordination and flexibility from a ballet practice, ultimately ballet is about learning a craft, says Landis. 

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You don’t have to splurge on leotards—unless you want to.

If your adult ballet dreams involve a leotard, pink tights and a ballet skirt, that’s great. Hillen says for some students, feeling like they look the part enhances their experience. But if you don’t feel comfortable in traditional ballet attire—or you don’t want to spend money for an activity you aren’t sure you’ll stick with—she says anything you can move in is fine to wear. Form-fitting activewear is ideal, she says, so that teachers can see the alignment of your body, but she understands that some beginners might feel better in looser clothes. 

Shoes are a different story. Street shoes are typically not allowed in dance studios, so you’ll either want to invest in ballet shoes (jazz shoes are also fine, says Hillen) or wear socks. But be aware that socks can be slippery, says Landis, who often sends new dancers to the school’s lost and found to try and find a pair that’ll work for them.

Be respectful, but don’t worry too much about “ballet etiquette.” 

If you’ve watched enough ballet movies, you may be familiar with the concept that ballet culture contains countless unspoken rules and etiquette norms. While there’s some truth to that, in the low-stakes world of an adult ballet class, you don’t need to worry about much that isn’t common sense or similar to what you’d encounter in a fitness class.

For instance, you’ll be in close proximity to others, so be mindful about personal hygiene and not wearing heavy perfumes, suggests Landis. Arrive early, try to avoid having to leave and reenter the class, and keep your phone in your bag and on silent. 

Spatial awareness is key: Avoid standing too close to anyone else, or standing directly in front of anyone while working in the center of the room. Landis says that it’s common for regulars to use the same barre spot during every class, so it’s a nice courtesy to ask someone if a spot is available before parking yourself there. And when you’re doing steps that travel across the floor, “maintain the traffic pattern, even if you mess up the steps,” says Hillen. “If you come to a dead stop and people are traveling behind you, people can get injured.”

It’s customary to thank your teacher (and pianist, if there is one) at the end of class, but Hillen recommends also saying hello before class begins, to introduce yourself, explain that you’re new, and flag any injuries you may have. 

Embrace the corrections. 

Unlike in a yoga class, where you may get one or two hands-on adjustments, or a fitness class, where the coach may give some general form suggestions, in ballet, teachers give individualized corrections near-constantly. 

When a teacher gives you a correction, rather than dwelling on the fact that you’re doing something wrong, try to see it as an opportunity to learn and grow, says Hillen. Often, she says, teachers give corrections because they see potential and they want to help you reach it. “If a teacher turns their eye to you, it’s a gift,” she says. That said, if you feel the environment of the class is such that corrections aren’t well-intended or are making you uncomfortable, you may want to find a teacher who is a better fit for you.

“I always tell students that they can mess up in front of me; that this is a safe space and I’m here to support their journey,” says Landis. “Even if teachers aren’t skilled at communicating that, their role is to help you learn the skill you’re there to learn.” 

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The benefits of adult ballet classes 

Practicing ballet as an adult has myriad benefits, depending on what you’re hoping to get out of it. First, there’s the physical: A ballet class is a form of anaerobic exercise, says Hillen, meaning there will be short bursts of movement that get you huffing and puffing, followed by rest as you learn the next combination. She says ballet also develops strength, flexibility, mobility, coordination, balance and good posture. 

There are also the mental benefits, she says, like greater spatial and body awareness. “You’re constantly being asked to remember new things,” Hillen says. “So you’re making a healthier brain by learning something quickly and producing it physically.”

For Beverly Lippman, a regular at Hillen’s class, ballet helps her “focus on the moment,” she says. “Everything else goes away. It’s a very restorative space.” Landis agrees. “The ability to slow down, listen to music, be in your body and be present is incredibly valuable,” she says. “That is so missing from our general lifestyle.” 

Often, adult ballet classes are highly social, welcoming spaces, says Adrienne Chan, who takes Landis’ class at Pacific Northwest Ballet School. “I’ve made a lot of friends—it’s been wonderful,” she says. “Everyone cheers each other on.”

For Melissa Castañeda, who teachers adult beginner ballet at the Ballet Hispánico School of Dance in New York City, there’s power in learning that you are capable of something new as an adult. “It’s always a joy to see students discovering something they didn’t know about themselves,” she says. “It’s common for people to discover that their bodies are able to move in ways they never thought they could move. Your confidence will increase if you’re training with a good instructor who allows you to discover that in yourself.”

“They’re just immeasurable,” says Hillen on the benefits of ballet. “It expands your life.”

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