The most important exercise for anyone who sits all day. It also relieves lower back pain.
One side at a time. You are on hands and knees, so there is no load on your lower back.
On all fours, lifting one knee out to the side. It looks silly and it works the side of the backside that almost nothing else reaches.
A glute bridge with one foot in the air, so one side carries everything. Twice the work for the same effort.
Lie on your side and open the top knee like a shell. Physiotherapists give this one out constantly, because weak side glutes are behind a lot of knee pain.
A glute bridge with the soles of your feet together and knees open. That position takes the thighs out of it, so the glutes cannot cheat.
Kick one leg straight back while standing. Easy on the knees and easy to slip into a day - you can do it holding the kitchen counter.
A glute bridge with your upper back raised on a sofa. The extra range makes it the best glute exercise you can do without weights.
This is the exercise list. The AI decides which ones, how many sets and on what day - based on your level.
Build My Free PlanEverything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
