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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.

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PILATES FOR THE PEOPLE

Frequently Asked Questions

What are the benefits of this workout?▼

Increased muscle strength in the glutes. Improved posture and stability.

Is this workout safe?▼

Avoid if you have chronic back pain or hip issues. Consult a physician if you have any concerns.

Who is this workout suitable for?▼

This workout is suitable for people with: Normal People, Obesity, Overweight, Chronic Back Pain / Disc Herniation. Avoid if you have: Rheumatoid Arthritis, Osteoarthritis.

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
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