If you’re looking to tone, lift, and shape your butt, you’re definitely not alone. Whether you’re doing it to improve posture, boost lower-body strength, or simply feel more confident in your favorite jeans, training your glutes is a smart move. And when it comes to trusted fitness advice, Namrata Purohit—celebrity Pilates trainer and co-founder of The Pilates Studio—is someone worth listening to.
Namrata is known for her realistic, low-impact yet incredibly effective approach to fitness. Her routines aren’t about pushing yourself to exhaustion but about connecting with your body, training smart, and using the right form. She often says, “It’s not about how much you do, it’s about how you do it.” And when it comes to glute training, her philosophy couldn’t be more relevant.
In this article, we’re diving into five glute-toning exercises that Namrata Purohit often recommends to her clients. These moves are simple, don’t require heavy gym equipment, and can easily be done at home or in a small workout space. But don’t let that fool you—they work.
Let’s break down each move, step by step, so you can start building that stronger, firmer butt you’ve been wanting.
Why Glute Training Matters (Beyond Just Looks)
Before we jump into the workout, let’s clear up a common misconception. Glute exercises aren’t just about looks. Your glutes are the largest muscle group in your body, and they play a huge role in:
- Supporting your lower back
- Improving balance and posture
- Enhancing performance in sports and everyday movement
- Preventing knee and hip injuries
So yes, they’ll help you fill out your leggings, but they’ll also help you walk, run, sit, and lift better.
1. Glute Bridge
This is one of Namrata’s go-to exercises, and for good reason. It’s beginner-friendly, requires no equipment, and activates your glutes right from the first rep.
How to Do It:
- Lie flat on your back with knees bent and feet flat on the ground, hip-width apart
- Place your arms by your sides, palms facing down
- Press your heels into the floor and lift your hips toward the ceiling
- Squeeze your glutes at the top, then slowly lower down
Reps:
3 sets of 15–20 reps
Why It Works:
It isolates and strengthens the glutes without putting pressure on your knees or lower back. It’s also great for warming up before a more intense workout.
Namrata’s Tip: Add a resistance band around your thighs to increase activation, especially on the outer glutes.
2. Donkey Kicks
This move targets the gluteus maximus—the biggest muscle in your butt—and builds that lift and roundness most people are after.
How to Do It:
- Get on all fours, hands under shoulders, knees under hips
- Keeping your knee bent at 90 degrees, lift one leg up and push your foot toward the ceiling
- Squeeze your glutes at the top and lower with control
- Repeat on the same side before switching
Reps:
3 sets of 12–15 reps per leg
Why It Works:
Donkey kicks isolate one glute at a time and strengthen the connection between your brain and your backside. That mind-muscle link is key for real results.
Namrata’s Tip: Don’t arch your back. Keep your core tight and move slowly.
3. Pilates Side-Lying Leg Lifts
A classic Pilates move, this one works the gluteus medius, the muscle responsible for shaping your side booty and helping with hip stability.
How to Do It:
- Lie on your side with legs extended straight out
- Rest your head on your arm
- Slowly lift your top leg up to about 45 degrees
- Lower with control—don’t let it drop
Reps:
3 sets of 20 reps per side
Why It Works:
This exercise builds strength and definition in the side glutes, which many people overlook. It’s also easy on the joints.
Namrata’s Tip: Keep your hips stacked—don’t roll backward or forward during the lift.
4. Squat Pulses
A variation of the traditional squat, squat pulses add intensity without needing extra weight. And they’re a great way to keep your glutes under tension for longer.
How to Do It:
- Stand with feet shoulder-width apart
- Lower into a squat, keeping your chest up and knees over toes
- From the lowest point, pulse up and down just a few inches
- Don’t stand up fully until the set is over
Reps:
3 sets of 20–25 pulses
Why It Works:
By staying low and pulsing, you increase time under tension, which fires up the glutes and thighs quickly.
Namrata’s Tip: Place your hands at your heart center to help keep your balance and posture aligned.
5. Clamshells
If you want to tone your outer glutes and improve hip mobility, this is a must-do. It’s subtle but burns like crazy when done right.
How to Do It:
- Lie on your side with knees bent and stacked, feet together
- Keeping your feet touching, lift your top knee as high as you can
- Pause at the top, then lower slowly
- Use a resistance band for extra burn
Reps:
3 sets of 15 reps per side
Why It Works:
Clamshells strengthen your gluteus medius and help prevent knee and hip issues by improving hip alignment and control.
Namrata’s Tip: Keep your hips steady—don’t rock your body to cheat the movement.
Putting It All Together: Your Weekly Glute Routine
Here’s a sample plan you can follow, using Namrata Purohit’s recommended moves:
Day 1 – Glute Activation & Tone
- Glute Bridge – 3 x 20
- Donkey Kicks – 3 x 15 each side
- Side-Lying Leg Lifts – 3 x 20 each side
Day 2 – Rest or Light Movement (walk, stretch)
Day 3 – Glute Burn & Shape
- Squat Pulses – 3 x 25
- Clamshells – 3 x 15 each side
- Glute Bridge with Resistance Band – 3 x 15
Day 4 – Rest or Yoga
Day 5 – Full Circuit (All 5 Moves, 2 rounds)
Minimal rest between moves, 60–90 seconds between rounds
Stick with this for 3–4 weeks, and you’ll start noticing a tighter, more lifted glute area—and probably better posture and balance too.
Don’t Forget: Nutrition + Recovery Matter Too
Namrata always emphasizes balance, and that applies to what you eat and how you rest. Here are her basic tips:
- Protein: Helps build and repair muscle (eggs, lentils, tofu, chicken)
- Hydration: Keeps your muscles and joints functioning properly
- Sleep: Your body builds muscle when you rest, not during the workout
- Mobility: Stretch after training to reduce soreness and improve flexibility
Final Thoughts
You don’t need to lift heavy weights or follow complicated gym routines to tone your butt. These five simple, effective exercises suggested by Namrata Purohit focus on form, control, and consistency—all of which make a real difference over time.
What’s even better? You can do these at home, in just 20–30 minutes a few times a week. So if you’re serious about toning your glutes and improving lower-body strength, it’s time to roll out your mat and give these a go.
