Lauren Rae: Do-Anywhere Glute Workout
Aug 27, 2017
You don't need an expensive gym membership or complicated equipment to build a stronger lower body.
This do-anywhere glute workout from fitness and nutrition coach Lauren Rae combines six effective movements designed to challenge your glutes, legs, and core.
Whether you're working out at home, traveling, or looking for a quick lower-body session, these exercises can be adapted to your fitness level.
Train Along with Lauren Rae
Follow along with Lauren Rae's original Fit in Six legs and glutes workout. The video demonstrates the movements and provides a visual reference for the routine below.
Original Complete Nutrition workout featuring Lauren Rae.
Start with a Proper Warm-Up
Before jumping into the workout, spend a few minutes preparing your hips, knees, and lower-body muscles for movement.
Hip Swings with Squats
Move your hips gently from side to side, then perform controlled bodyweight squats.
Leg Swings
Swing each leg forward and backward, then side to side. Use support for balance.
Pop Squats
Perform light squat jumps, or use regular squats for a low-impact alternative.
Your Six-Exercise Glute Workout
Perform each exercise with controlled form. Beginners can start with fewer repetitions, while experienced exercisers can work toward the original four-set challenge.
Wide-Stance Squats
Stand with your feet wider than shoulder-width apart and your toes turned slightly outward.
Keep your chest lifted and core engaged as you bend your knees and lower your hips into a squat.
Push through your feet to return to standing.
Focus on keeping your knees aligned with your toes throughout the movement.
Suggested: 10–15 repsReverse Lunges
Begin standing tall with your feet hip-width apart.
Step one foot backward and lower your body until both knees are comfortably bent.
Press through your front foot to return to standing.
Alternate legs while maintaining a steady, upright posture.
Suggested: 8–12 reps per legStep-Ups
Find a sturdy step, low platform, or staircase with a secure surface.
Place one foot firmly on the elevated surface.
Push through that foot to lift your body upward, bringing your other foot onto the platform.
Step down slowly and repeat.
Avoid unstable chairs or surfaces that could tip or slide.
Suggested: 10–12 reps per legKickups
Begin on your hands and knees with your hands beneath your shoulders and knees beneath your hips.
Keeping your core engaged, lift one leg upward and backward while maintaining a slight bend in the knee.
Squeeze your glutes at the top without arching your lower back.
Slowly lower the leg and repeat before switching sides.
Suggested: 12–15 reps per legPilates Clams
Lie on your side with your knees bent and feet stacked together.
Keep your hips aligned and your feet touching.
Slowly lift your top knee while keeping your pelvis stable.
Pause briefly, then lower your knee with control.
Complete your repetitions before switching to the other side.
Suggested: 12–20 reps per sideScissor Squat Jumps
Begin in a split-stance position with one foot forward and the other behind you.
Lower into a controlled split squat.
Push upward into a jump, switching your leg positions in the air.
Land softly with your knees slightly bent and immediately prepare for the next repetition.
Low-impact option: Perform alternating reverse lunges instead of jumping.
Suggested: 6–10 reps per legAdjust the Workout to Your Fitness Level
Lauren Rae's original challenge calls for four sets of 25 repetitions per exercise. If you're new to lower-body training, start with a more manageable amount.
Beginner
1–2 sets of 8–12 repetitions per exercise. Use low-impact variations when needed.
Intermediate
2–3 sets of 10–15 repetitions per exercise. Focus on form and controlled movement.
Advanced
Work toward the original challenge of 4 sets of 25 repetitions, adjusting for each movement and your ability.
Rest approximately 30–90 seconds between sets, or longer if needed to maintain proper technique.
Tips for Getting the Most from Your Workout
Focus on form: Controlled movement is more valuable than rushing through repetitions.
Challenge yourself gradually: Increase repetitions, sets, or resistance as your strength and conditioning improve.
Give your muscles time to recover: Allow adequate recovery between challenging lower-body sessions.
Make it your own: Add walking, cycling, or another activity afterward if you have the time and energy.
Stronger Glutes Start with Consistency.
You don't need an elaborate workout plan to strengthen your lower body.
These six exercises provide a convenient way to challenge your glutes, legs, and supporting muscles using minimal equipment.
Start with a difficulty level that works for you, follow Lauren Rae's video for guidance, and gradually progress as your strength improves.
Original Fit in Six workout and video featuring Lauren Rae, Dallas Fitness and Nutrition Coach.
