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How to tone: Your glutes

Exercise tips for great glutes

The glutes: That area most women want to tone, lift and shape. Beyond looking great in your jeans or snug-fitting dress, your glutes play a large role in your daily activities, such as walking, climbing, hiking, jumping and even getting out of your chair. We've compiled a list of the easiest ways to tone your gluteus area, both in the gym and at home, with help from Nancy J. Krank, a ACE-certified personal trainer in Los Angeles.

Lunges

Woman doing lungest at the gymLunges at the gym

Start position: Stand tall with feet slightly apart, holding light dumbbells at your sides.

Movement: Step forward with your right foot. Keep your chest and head up, and spine neutral. Bending both knees, drop your left knee toward the floor but without touching the floor. Your front heel should stay down and flat to the ground. Make sure your right knee is over the center of your foot, and the left heel is off the ground. Push down and forward through the heel of the right foot to return to the start position. Repeat on other side.

Perform 12 to 15 repetitions for each leg.

If you feel strain in your knee, you can perform lunges by placing a low step in front of you and lunging onto the step. Be sure to keep your knees at 90-degree angles when in the lunge position.

Lunges at home

Start position: Stand tall with feet slightly apart, holding cans or detergent bottles at your sides.

Movement: Step forward with your right foot. Keep your chest and head up, and spine neutral. Bending both knees, drop your left knee toward the floor without touching the floor. Your front heel should stay down and flat to the ground. Make sure your right knee is over the center of your foot, and your left heel is off the ground. Push down and forward through the heel of the right foot to return to the start position. Repeat on other side.

Perform 12 to 15 repetitions for each leg.

If you feel strain in your knee, you can perform lunges by placing a low step in front of you and lunging onto the step. Be sure to keep your knees at 90-degree angles when in the lunge position.

Up next: More glute exercises >>

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