Sweat instructor Sara Colquhoun created this quick workout to strengthen and tone the glute muscles and hamstrings. It’s for people of every fitness level.

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This lower body workout will help strengthen the glute muscles in the legs with exercises like this side lying glute lift.Everyday Health

Strengthening the glutes and other lower body muscles (hello, hamstrings!) will improve mobility, help your posture, and even relieve some tension in the lower back. Sweat instructor Sara Colquhoun created this quick Pilates workout for you to do anywhere, anytime.

“This low-impact mat workout has a lower body focus that will help to strengthen and tone your glutes and hamstrings in three key positions,” Colquhoun says. It’s suitable for people of all fitness levels. Plus, you don’t need any equipment (though if you have a yoga mat or towel, use it to cushion against the floor).

Try it now.