Reps in each triset: 12  Trisets: 3  Target: glutes, rest of body

Why it works: This is a classic plyometric move, which eccentrically contracts your glutes in the crouch before powerfully contracting them as you thrust back. The two-phase explosive movement of squat thrust and two-footed jump hits the glutes twice.

• Start in a press-up position, keeping your body in a straight line.

• Bring your feet back under you then explode upwards, driving though your feet with your glutes and legs.

• Reach up with your arms to gain extra height.
  

Reps in each triset: 12  Target: glutes, adductors, quads

Why it works: By changing the angle of attack from up-and-down to side-to-side, you are calling on your glutes to work along a different plane of motion and targeting different fibres within the muscle mass.

•  Keep your shoulders in line with your hips as you lunge.

•  Keep both feet pointing forward.

•  Drop until your right thigh is horizontal.

•  Alternate sides with each lunge.
  

Reps in each triset: 10  Target: glutes, quads, hamstrings, core

Why it works: The squat directly targets your glutes, while the medicine ball adds resistance and recruits your core muscles to stabilise your body position throughout the movement.

•  Brace your core.

•  Lower into a squat, keeping your back straight.

•  Stop when your thighs are horizontal and drive back up.