Rapidly build strength in your largest muscles with this efficient workout, delivering optimal results in less time.

Harriet Harper, a renowned British fitness and strength coach, has designed a workout routine that targets the glutes, the large muscles in the backside responsible for pelvis stability and movements like walking, running, and jumping.

The workout includes a variety of exercises using dumbbells and a resistance band. One such exercise is the single-leg dumbbell hip thrust. To perform this move, lie on your back, place one foot on the floor, hold a dumbbell between your knees, and raise your hips off the floor using your glutes, pausing, lowering, and repeating. This exercise targets the glutes and requires three sets of 8-10 reps for each leg.

Another exercise is the Bulgarian split squat. To do this, stand in front of a bench or chair, take a step forward, place your right foot behind on the raised surface, squat over your left leg, and repeat. This unilateral exercise, where one leg is worked at a time and the rear foot is elevated on a bench, is a great way to challenge your glutes.

Harper also recommends the banded lateral kicks exercise. Stand with a wall on one side, loop a resistance band around your shins or just above your knee, brace your core, balance on one leg, raise the other leg to the side using your glutes, pause, lower, and repeat. This exercise targets the glutes and requires two sets of 8-10 reps.

For those looking for a challenge, Harper suggests choosing a dumbbell weight that challenges for the dumbbell glute exercise. To perform this exercise, sit on the floor with a back against a bench or couch, hold a dumbbell against your right thigh, keep your pelvis level, thrust your hips up, lift your left leg into the air, and repeat.

The dumbbell Romanian dead lift (RDL) is another exercise that focuses on the glute muscles. Stand with your feet hip-width apart, hold a pair of dumbbells, hinge at your hips, lower the dumbbells to just below your knee, and repeat. Harper advises maintaining a neutral spine and not looking at yourself in the mirror during this movement.

Strengthening the glutes can help avoid falls and reduce injury risk. Additionally, Harper is the founder of the HHF method app, a popular training app in the United Kingdom. With this workout routine, you can start strengthening your glutes today and improve your overall fitness.