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Exercise Combo

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Strong and shapely glutes are important for a stable frame, solid upright posture and a pleasing physical aesthetic. We work our glutes regularly in the course of an active lifestyle, but shaping them so they perform and please the eye requires mixing in dedicated exercise combos to our exercise programme.

To help deliver this outcome below is such an exercise to shape and strengthen those all-important gluteus maximus muscles!


Cross behind lunge

Step by step:


  1. Begin by standing with your feet hip distance apart.

  2. Transfer your body weight onto your left leg and cross your right foot behind your left leg, keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge.

  3. Keep your back straight and your chest lifted to keep your weight on the front leg.

  4. Step back to the starting position and repeat on the other side.

  5. Perform 8 repetitions on each side.


Dumbbell step-up

Step by step:


  1. Stand holding dumbbells at your side with your palms facing towards your body.

  2. Place your right foot onto the elevated platform and push up through your heel to lift yourself and place your left foot on the platform.

  3. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg.

  4. Repeat on the other side.

  5. Perform 8 repetitions on each side.


Glute bridge

Step by step:


  1. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.

  2. Lift your hips off the ground until your knees, hips and shoulders form a straight line.

  3. Squeeze your glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.

  4. Hold your bridged position for a couple of seconds before easing back down.

  5. Perform 8 repetitions.


Deadlift with dumbbell

Step by step:


  1. Stand with your feet hip-width apart and hold a dumbbell in each hand in front of your thighs, palms facing the body.

  2. Engage the core and pull the shoulder blades down and back.

  3. Keeping your arms straight, send your hips back and your bend knees slightly to lower both dumbbells down to the floor in front of your legs.

  4. Continue lowering until your hips are fully pushed back and the weights are as close to the floor.

  5. Keeping the chest up, push through your feet to return to a standing position, squeezing your glutes at the top.

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