Taking some of the classic exercises from their signature 55-minute Peach for the Beach class, FLEX Chelsea PT Tash Lankester shares a simple but effective home glute workout that’s sure to get your peach burning.

A couple of the moves use a resistance band, and there’s also the chance to add weight if you fancy a challenge. Have a go at 2-4 rounds of this glute workout, and you’ll definitely be aching tomorrow!

BANDED SUMO SQUAT

Do 12-20 reps, depending on your fitness level. Weights optional.

STEP 1: Start with your feet in a wide stance, toes pointing outwards, and band just above your knees.

STEP 2: As you squat down, push your knees out against the band to engage your abductors, and keep your upper body in a stable upright position, with your chest up, shoulders back, and eyes facing forwards. Imagine you are sitting down in a chair.
Form tip – Make sure your knees are not facing inwards, this takes the pressure off your glutes and can lead to potential injury.

STEP 3: Get your bum as close to the floor as possible, and ensure your glutes throughout the movement by really squeezing them throughout.

CURTSY LUNGE

Do 12-20 reps on each side, depending on your fitness level. Weights optional.

STEP 1: With the front leg, have your toes pointing slightly outwards and your knee pointing in the same direction.

STEP 2: Bring the opposite leg behind you only slightly, so your front toes are in line with your back toes.
Form tip – Keep your upper body upright and facing forwards.

STEP 3: From here lunge down to a 90 degree angle, and push through the front leg to engage your glute. 

SINGLE LEG DEADLIFT

Do 12-20 reps on each side, depending on your fitness level. Weights optional.

STEP 1: You want to perform this movement in a similar manner to how you would perform a stiff leg deadlift. So engage your core, and push your hips to the back of the room as if you were trying to get your glutes to touch a wall behind you, keeping the chest up.

STEP 2: Lift one leg off the floor so your upper body and leg are in a nice straight line, and you are in a “T” shape.

STEP 3: Keep the core really engaged so you are stable, and squeeze your glutes the whole way through, use them to hinge your upper body up and down. This movement should be done slowly and controlled.
Form tip – Ensure to keep your knee of the leg that is on the floor nice and soft, so it is not locked out for the movement, as this puts too much pressure on your knees. If you are just starting out with this exercise, you can hold onto a chair for stability with one arm and ensure your form is correct before progressing.

STRAIGHT LEG DONKEY KICKBACKS

Do 12-20 reps on each side, depending on your fitness level.

STEP 1: Squeeze your bum and lift the back leg up in one fast, powerful movement – using the glute to take the whole weight of your back leg . The higher you go, the more you will feel it in your glutes.
Form tip – Keep your back leg as straight as possible by engaging the quads. Keep your torso stable and your back flat and still by engaging your core.

STEP 2: Hold for 1 second at the top – continuing to squeeze your glute as hard as you can.

STEP 3: Lower the leg back down in a slow and controlled movement to increase time under tension, and really feel that muscle burn. 

BANDED GLUTE BRIDGE

Do 12-20 reps, depending on your fitness level.

STEP 1: For this movement, lie on your back with your feet nice and wide – wider than shoulder width and your toes pointing outwards.

STEP 2: From here, drive your lower body upwards through your heels, and squeeze your glutes as hard as you can. Ensure your knees are pointing outwards, if you are using a band, actively push your knees out against the band to engage your abductors (the side booty). A proper glute workout!
Form tip – To lift your glutes off the floor, you need to tuck your pelvis under during the thrust movement. A movement totally powered by the glutes and pelvis, your upper back should stay on the floor. 

Tash Lankester is a PT at FLEX Chelsea – who are offering their signature 55 minute Peach for the Beach class 4 times per week via Zoom. This glute workout class is designed to maximise activation and strength of the glutes, creating the perfect pert peach using resistance bands, sliders, kettlebells and more (just resistance bands for the home workout!). Balancing glute (abductor) maximisation, you’ll also work your adductors- opposites attract. £8 per class. Click here to book via the website.