20 minute glute workout

If you're looking to build a strong and toned backside, a targeted glute workout is the way to go. The glutes are some of the largest and strongest muscles in the body, and strengthening them can improve your overall athletic performance, and posture, and even reduce your risk of injury. We’ve put together a quick 20-minute workout that includes a combination of bodyweight exercises and resistance band exercises, designed to target all three glute muscles: the gluteus maximus, gluteus medius, and gluteus minimus.

Before starting the workout, it's important to warm up properly to prevent injury. You can do this by walking or jogging in place for a few minutes, or by doing some dynamic stretching exercises like leg swings, hip circles, or lunges.

Now let's get started with the workout:

Glute Bridge (2 sets of 15 reps)

Lie on your back with your knees bent and feet flat on the ground. Place your arms at your sides with your palms facing down. Squeeze your glutes and lift your hips up towards the ceiling, keeping your feet and shoulders on the ground. Hold for a second and then lower your hips back down to the ground. Repeat for 15 reps.

Fire Hydrant (2 sets of 15 reps on each side)

Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Keeping your knee bent, lift one leg out to the side, keeping your foot flexed. Hold for a second and then lower your leg back down. Repeat for 15 reps on one side, and then switch to the other side.

Squat with Resistance Band (2 sets of 15 reps)

Place a resistance band just above your knees. Stand with your feet shoulder-width apart and toes pointing slightly outward. Squat down as if you're sitting in a chair, keeping your knees in line with your toes and your back straight. Squeeze your glutes and stand back up. Repeat for 15 reps.

Clamshell with Resistance Band (2 sets of 15 reps on each side)

Place a resistance band just above your knees. Lie on your side with your knees bent at a 90-degree angle and your feet together. Keeping your feet together, lift your top knee up towards the ceiling, keeping your heels touching. Hold for a second and then lower your knee back down. Repeat for 15 reps on one side, and then switch to the other side.

Bulgarian Split Squat (2 sets of 15 reps on each side)

Stand facing away from a bench or chair, and place the top of one foot on the bench or chair behind you. Keeping your torso upright, lower your body down until your back knee is almost touching the ground. Squeeze your glutes and stand back up. Repeat for 15 reps on one side, and then switch to the other side.

Donkey Kick (2 sets of 15 reps on each side)

Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Keeping your knee bent, lift one leg up towards the ceiling, keeping your foot flexed. Hold for a second and then lower your leg back down. Repeat for 15 reps on one side, and then switch to the other side.

Sumo Squat with Resistance Band (2 sets of 15 reps)

Place a resistance band just above your knees. Stand with your feet wider than shoulder-width apart and toes pointing outward. Squat down as if you're sitting in a chair, keeping your knees in line with your toes and your back straight. Squeeze