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12-minute Glute-focused Workout for Muscle Strength
getfitbyivana•Processed: Mar 03, 2026
12-minute workout video. Strength, Low Impact, Floor Exercise. targeting Glutes, Core. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:The workout includes a series of glute-focused exercises designed to strengthen and shape the glutes, emphasizing proper form and controlled movements.
🏃 Guide
This workout is designed for individuals looking to strengthen their glutes effectively. It addresses the common issue of weak glutes, which can lead to poor posture and lower back pain.
Benefits
Increased muscle strength in the glutes
Improved posture and stability
Step-by-Step Guide
1
Wide Glute Bridges
Lie on your back with feet wide and knees out. Lift your hips while squeezing your glutes at the top. You should feel your glutes activating. Ensure your back remains flat.
2
Glute Kickbacks
On all fours, kick one leg back, squeezing the glute at the top. Alternate legs. Focus on controlled movements to engage the glutes effectively.
3
Side Leg Lifts
Stand tall and lift one leg to the side, squeezing the glute at the top. Keep your body stable and avoid leaning. This should feel like a strong contraction in the outer glutes.
Safety Notes
Avoid if you have chronic back pain or hip issues. Consult a physician if you have any concerns.
Duration: 12m 52s
Difficulty: Easy
Intensity: Medium
Suitable for: Light Activity level
Suitable Conditions
Normal PeopleObesityOverweightChronic Back Pain / Disc Herniation
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossRehabilitation / Treatment Support
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
🚫 Contraindications
Avoid this workout if you have: Rheumatoid Arthritis, Osteoarthritis
Equipment Needed
🏋️ None
Primary Focus
💪 Glutes💪 Core
Category
StrengthLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stress
Tags
#12 min#medium length#Strength#Low Impact#Floor Exercise#beginner#None#Glutes#Core#medium