Glute exercises
4 exercises for the glutes from the Tonus app. Each comes with an animation that highlights the muscles, step-by-step technique and tips.
Exercise list
Machine seated hip abduction
Glutes
Standing cable hip abduction
Glutes
Cable step-out squat
Glutes
Side lunge with dumbbell overhead press
Glutes, Shoulders
How to train your glutes
Glutes work in almost every leg exercise, but they are hit hardest by movements where the hips push back and then extend: hip thrusts, hinges and hip abductions.
For visible results glutes need progressive load two or three times a week. The app has a dedicated program for women with a glute focus.
Frequently asked questions
Can I grow my glutes at home?
Yes, if you keep making exercises harder: single-leg bridges, lunges, paused squats. Dumbbells speed up progress.
How many sets for glutes?
Around 10-20 working sets a week, split across two or three workouts.
Technique videos and a set log in the app
Point your iPhone camera to download