Core & Booty, Butts & Guts, Abs & Glutes—whatever you want to call it, these are easily some of the most common search terms when it comes to finding targeted muscle workouts.
And for good reason. Both your core and your glutes are absolute powerhouses when it comes to navigating everyday life. From lifting heavy groceries and improving your standing posture to simply walking down the street, keeping these two muscle groups strong is essential.
The best part? They work closely together. Pairing your core and glutes into a single, cohesive workout session is actually much more beneficial than targeting them individually because it forces your body to stabilize naturally.
We’ve put together 5 different moves you can add to your routine to strengthen your lower body, engage your midsection, and better your functional movement overall.
🏋️ The Best Core and Glute Workout Moves
1. Plank Glute Kickback
Start on all fours with your wrists directly under your shoulders and your knees bent at 90 degrees. Step back into a strong plank position. Keep your back flat, push your palms firmly into the floor, and engage your core to create a perfectly straight line from your head to your feet.
From here, squeeze your right glute and kick your right leg upward as high as you can without arching your lower back. Hold for a brief second at the top, and then return to your plank position. Repeat the movement on your left leg.
Rep Count: Keep alternating until you have performed 15–20 reps per side.
Make it Harder: If you want a little more of a challenge, try dropping into a full push-up between each leg kickback!
2. Reverse Lunge with a Twist
Step backward into a classic reverse lunge, dropping your back knee toward the floor. As you lower down, engage your obliques and use your core to twist your torso cleanly over your front knee.
As you return your torso back to the center, press firmly through your front foot and explosively draw your back knee all the way up toward your chest in a single, controlled movement.
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Rep Count: Perform 20 steady reps on one side before switching to the other.
3. Single-Leg Romanian Deadlift (RDL)
Start by standing tall on your right leg with a slight bend in your knee. Hinge forward at your hips, letting your upper body lean toward the floor while raising your left leg straight back behind you like a see-saw.
Keep your hips square to the ground. Once your torso is roughly parallel to the floor, actively engage through your glutes and squeeze your core to pull your body back up to a standing position.
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Rep Count: Perform 15–20 reps per leg.
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Make it Harder: Try to keep your back toes hovering off the floor the entire time you’re moving to test your balance, or hold a dumbbell or kettlebell tight against your chest.
4. Single-Leg Glute Bridge
Lie flat on your back with your knees bent and your feet planted firmly on the floor, about hip-width apart. Raise your left foot straight up toward the sky.
Press aggressively through your right heel to lift your hips completely off the ground, keeping your core tight so your lower back doesn’t over-extend. Squeeze your right glute as hard as you can when you reach the top of the bridge, then slowly lower back down.
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Rep Count: Perform 15–20 reps on one side, then switch to the other leg.
5. Lateral Lunge with a Knee Drive
Begin standing tall with your feet about hip-width apart. With total control, take a wide step out to the right side, dropping your weight back into your hips to come into a lateral lunge. Your left leg should remain perfectly straight while your right knee bends deeply.
Keeping most of your weight rooted in your right heel, push off the floor explosively, driving your right knee straight up toward your chest as you return to a standing position. Keep your foot flexed at the top.
Rep Count: Complete two sets of 15–20 reps on each side.
⚡ Maximize Your Midsection Training Results
If you want to turn up the heat during your lower body days and get the absolute most out of your training, wrapping your core is a game-changer. Explore our premium Sweet Sweat Toned Waist Trimmer Collection to help retain body heat, increase sweat production, and support your lower back during heavy movements.
For more evidence-based workout routines and nutritional advice, dive into the rest of our Sweet Sweat UK & Europe Blog.
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