Work it!

Made popular in recent times by the Kardashian clan, the glutes are arguably one of the most important muscles in the body. It aids locomotion and is a global stabiliser not to mention that the most peachy of glutes can be the object of desire . Team IFC share with you their favourite glute exercises.


Single leg Glute Bridge: Static-Dynamic.
“I find this exercise to be one of the easiest to do personally and also to teach clients. It is an easy to understand movement for a muscle that is quite hard to activate for many people.”

1.The exercise is done lying down on your back with your knees bent and hips off the ground, resting on your feet and shoulder blades.

2.When you are ready, slowly raise one leg off the ground and straighten it mirroring the opposite leg. 



Barbell Glute Bridge

“I prefer the barbell glute bridge on a bench as it best isolates the glute. It's also key for increasing strength and power in movements like squats, deadlifts, sprinting, and the Olympic lifts.”

1.Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.

2.Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.

3.Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting



Donkey Kicks

“Donkey kicks are one of my favourite body weight exercises because you can do it anywhere and can be modified easily for all bodies to get those glutes firing. If you have wrist pain and want to do it at home, kneel with your chest flat on the bed resting your head on your hands.”

1.In four point kneeling: hands under shoulders, back should be flat, don’t let your stomach sink.

2.Float 1 leg up at a time whilst maintaining 90 degree angle at the knee.

3.Add a pilates ball and squeeze the ball to activate the hamstrings and glutes.


If you would like to book in for a Personal Training session with one of the team, give us a yell at 8721 9972 or email