This glute-focused session is designed to build, lift, and define the muscles of the lower body without machines or surgery — just smart training and consistency.
This workout hits everything: glutes, hips, thighs, and pelvic stabilizers — improving strength, balance, coordination, and posture while burning fat and boosting overall function.
⚙️ Equipment
Blue dumbbells: 5kg / 11lb each
Duration: 5–10 minutes per round
Goal: Muscle tone, mobility, fat burn, and glute shaping
⚠️ If You Have Knee Issues
You can still perform this session safely — just limit your range of motion.
✅ Work only within your pain-free range and increase depth gradually as strength improves.
✅ Most knee discomfort is technical, not structural — a qualified trainer can identify movement faults in a single session.
✅ You don’t need a long-term program — you just need targeted feedback to ensure the muscles are doing the work, not the joints.
If you’re unsure how to approach a trainer without being oversold, comment below and I’ll help you navigate it.
🔁 The 5 Key Exercises (In Order)
1️⃣ Floor Touches
A great way to pre-fatigue the quads, making the glutes engage more efficiently.
👉 Work toward touching the floor as flexibility improves.
👉 Avoid leaning forward too far — keep tension through the thighs.
Reps: 50
2️⃣ Lunge + Knee Combo
A challenging balance and glute isolation drill.
👉 Hold a wall or chair for balance if needed.
👉 As skill improves, increase your lunge depth (but avoid knee-to-ground contact).
👉 If you feel knee pain, shorten your range.
Reps: 25 each leg
3️⃣ Standing Butt Kicks
Simple, effective, and great for activating both glutes.
👉 Keep the working leg straight and focus on squeezing the glute of the standing leg.
Reps: 50 each leg
4️⃣ Knee Drivers
Builds power and glute recruitment, especially after fatigue sets in.
👉 Kick backward in line with your torso — leg straight, hips aligned.
Reps: 25 each leg
5️⃣ Triple Side Toe Taps
Finishes the sequence by hitting the glutes from new angles.
👉 Keep your leg locked out and touch the floor each rep.
Reps: 25 each leg
🕒 Session Format
Perform all 5 exercises in order
Rest 60–90 seconds between exercises
Repeat 2–3 rounds
Frequency: 2–3x per week for up to 6 weeks
Duration: 5–10 minutes per round
Mix this routine with another video for a complete full-body session, or use it as your dedicated leg and glute day.
🔥 Fat-Burning Insight
Fat burning typically begins around 25 minutes into continuous training.
General conditioning: 20 minutes
Fat loss sessions: 40–60 minutes
Combine this session with another block to stay in that effective fat-burning window.
💬 Coach’s Note
Strong, functional glutes are the cornerstone of great posture, athletic performance, and lower-body health.
Train smart, keep your range clean, and focus on muscle control — the shape will follow naturally.
Consistency always beats shortcuts.
— Cyn