Four moves, one dumbbell, and a resistance band to strengthen your lower-body and improve your posture

Make everyday movements easier, lower your risk of injury, and give your stability a lift with these four moves

A woman at home performing a banded squat
(Image credit: Getty / Undrey)

Whether you're tight on time or on a budget, thankfully, you don't actually need the gym to get a good workout. There are plenty of low and no-equipment sessions out there to help you build strength and boost your metabolism at home. 

Take this four-move routine for example, which works your glutes, leg. and core with just a short loop resistance band and a dumbbell. And, as an added bonus for busy individuals, it shouldn't take much more than 15 minutes.

It was developed by personal trainer Rachel Sacerdoti, who believes that glute-focused routines can help strengthen your lower-body, improve your posture, and increase your mobility. 

"[Glute exercises] strengthen your buttocks and hips, providing much-needed support to your lower back and relieving that pain. Plus, working on your glutes can do wonders for your posture," explains Sacerdoti. 

Watch Rachael Sacerdoti's four-move glute workout

Before you launch into this workout, Sacerdoti has a few sage words to help you get the most out of it. "Pay close attention to your form and technique because nailing those will make all the difference in terms of safety and effectiveness," she says. 

"When it comes to choosing weights, go for ones that allow you to stay in control of your movements throughout. Also don’t forget the importance of a warm up, proper rest periods and fueling your body with good nutrition. 

"These factors will help you make consistent progress and build strength over time. Remember, your ability to recover well after workouts is the secret sauce for great results."

Workout benefits

"The glutes belong to a special group of muscles called stabilizers, and by targeting them you're improving your overall alignment. Engaging larger muscle, such as the glutes, increases your calorie burn during workouts too," says Sacerdoti. 

"The best glute exercises also help develop your entire posterior chain. It doesn't matter if you're a fitness newbie or a seasoned pro, having a strong posterior chain is crucial for preventing injuries and giving you a solid foundation for a wide range of exercises."

However, if you want to build your buttocks, strength training workouts are only part of the equation. You also need to fuel your body right with enough nutrients to support your training and grow your muscles.

This most important part of this formula is protein, a macronutrient made of amino acids which the body uses as building blocks to maintain and repair your muscles after strength sessions.

That's why you often see people blend up a post-workout smoothie to increase their intake and reduce the effects of delayed-onset muscle soreness (DOMS). The best protein powders for weight loss are a great place to start, as they contain less sugar and fat to help you reach your fitness goals.

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.

Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.