The training routines of Hollywood royalty like Kate Hudson are often presumed to be exclusive, closely guarded and attached to a hefty price tag. However, in Hudson’s case, her PT Megan Roup, founder of The Sculpt Society, isn’t afraid to reveal her secrets.
‘You might think I gatekeep the workouts I do with my celebrity clients, but this is the exact 30-minute sculpt class I did with them yesterday,’ Roup shared with her fans. ‘There’s a reason we keep coming back to this one.’
Wearing small ankle weights (the perfect way to add extra burn), she demonstrated three glute-focused exercises that target the key muscles – your maximus, medius and minimus – while also engaging your core and shoulders.
Kate Hudson’s 3-move glute workout
Do 8 reps per exercise on each side
1. Double kick back into slice side 
Start in a tabletop position on all fours, with your hips above your knees, your hands directly under your shoulders, and your back flat. Lower your right forearm to the floor so it’s parallel to the top of the mat.Lift your left leg up and behind you with your knee bent at about 90 degrees. You should form a straight line from your shoulder to your left knee. Your hips are square and parallel to the floor. Kick your left leg straight behind you, so your toes point diagonally towards the ceiling. Pause briefly, then return to the bent-knee position. Repeat one more time. ‘As you’re kicking back, you’re really thinking about engaging that core,’ Roup advises. Then, keeping your leg straight, sweep it round to the side so it forms roughly a 90º angle with your torso. Lift only as high as you can while keeping your hips level – your leg should be about hip height. ‘As you slice to the side, you want to [lean] into your [same-side] hand on the floor to really fire up that oblique,’ Roup adds. Pause, then bring your leg back behind you with control, keeping it straight throughout. Repeat for prescribed reps on one side, then perform reps on the other.2. Lower and lift 
Start in a tabletop position on all fours, with your hips stacked over your knees, your hands directly under your shoulders and your back flat. Lower your right forearm to the floor so it rests parallel to the top edge of the mat.Extend your left leg straight behind you so your shoulders, hips, left knee, and toes form a straight line.Gently tap your toes to the floor, then squeeze your left glute to lift your leg back up. Raise it only as high as you can without arching your back. Keep your core braced throughout. ‘No arch in my back, core stays tight,’ cues Roup. Complete the prescribed number of reps, then switch sides and repeat. 3. Slice side and back to lower and lift
Start in a tabletop position on all fours, with your hips stacked over your knees, your hands directly under your shoulders and your back flat. Lower your right forearm to the floor so it rests parallel to the top edge of the mat.Extend your left leg straight behind you so your shoulders, hips, left knee, and toes form a straight line.Keeping your leg straight, sweep it round to the side so it forms roughly a 90º angle with your torso. Lift only as high as you can while keeping your hips level – your leg should be about hip height.Bring your leg back behind you with control, keeping it straight throughout. ‘Fire up that oblique and squeeze and engage your glute as you slice it back,’ Roup said. Gently tap your toes to the floor, then squeeze your left glute to lift your leg back up. Raise it only as high as you can without arching your back. Keep your core braced throughout.Complete all reps on one side, then switch sides and repeat.
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