A Trainer Shares the Top Exercises to Turn Fat into Muscle and Put Your Glutes to Work

If you’re trying to get your glutes working and turn your fat into muscle, then you’ve come to the right place. Tamara Pridgett, NASM certified personal trainer, has spilled the beans on effective exercises that will get your muscles burning to help tone the buttocks and burn fat.

If you’ve realized you’re not getting the results you need but have been working out regularly, it might be time to give a new routine a try and get your muscles working in a different way.

Switching up your workout routine by trying new exercises will not only keep you excited but will also prevent you from falling into the trap of making your body adapt to your workout routine, which won’t give you the result you need.

Exercises to Turn Fat Into Muscles and Tone the Buttocks

Grab a set of dumbbells and get your heart pumping with the following exercises that work to strengthen and tone your body.

1. Romanian Deadlifts


  • Start by holding a dumbbell in each hand and place your arms beside you with your legs hip-width distance apart and a slight bend in your knees.
  • Bend at your hip and lower your weights toward the ground, keeping a straight back.
  • Squeeze the glutes to come back up and complete the rep.
  • Perform Romanian deadlifts for 15 reps.

2. Glute Kickbacks


  • Begin by getting onto your hands and knees and keep your core tight.
  • With your palms planted firmly on the mat, squeeze your buttocks and lift one leg up and simultaneously bring it back down.
  • Perform glute kickbacks for 30 seconds on each leg.

3. Single Leg Bridges


  • Lie on your back with your knees bent and your feet planted firmly on the floor. Place your arms beside you, palms facing down.
  • Raise one leg off the floor and extend it straight out.
  • Pressing your heel on the floor, raise your hips up toward the ceiling and pause for 2 seconds.
  • Slowly lower down to the floor and repeat.
  • Perform glute bridges for 30 to 60 seconds.

4. Step-Ups


  • Place your right foot firmly on a step with your left hip stacked directly above your left foot.
  • Step up with your right foot and bring both feet onto the bench.
  • Then, lower your left foot back to the ground and repeat. Make sure to keep your right thigh engaged the whole time.
  • Perform step-ups for 30 seconds on each leg.

5. Single-Leg Squats


  • Stand with your feet about 6 inches wide and raise your right leg to hover above your mat.
  • Push your hips back and bend your left knee to lower down to squat, making sure your right leg is raised. Your left knee should be behind your toes and your heel should be planted firmly on the floor.
  • Push back up to standing and repeat.
  • Perform single-leg squats for 30 seconds on each leg.

6. Dumbbell Walking Lunges


  • Holding a dumbbell in each hand, step your left leg forward and bend your knees to lower your hips to the floor.
  • Square your hips and make sure the front knee is stacked above the front ankle. Your back knee can be bent slightly.
  • Press your left heel to step your right leg forward to lunge on the opposite side.
  • Perform walking lunges for 15 reps.

Workout adapted from popsugar.com.

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