Buns of Steel is a glute workout that pursues its title through five stations and three positions: 10 split squats, then down to all fours for 10 leg extensions and 10 side leg extensions, then onto your back for 10 bridges and 10 single leg bridges. Standing, kneeling, lying - the glutes get found wherever they try to hide.

The circuit works the glutes through every job description they hold. Split squats open with the heaviest loading - one leg at a time under your full bodyweight, with the rear-elevated stance shown on the card keeping the front leg honest for all 10 reps before switching. The all-fours pair then splits the glutes by region: leg extensions drive straight back, hitting the big gluteus maximus through hip extension, while side leg extensions lift the bent knee laterally, waking the gluteus medius on the side of the hip - the smaller muscle that stabilizes the pelvis every time you stand on one leg, and the one most training forgets exists. The bridge pair closes the progression: bilateral bridges groove the hip drive pattern, then single leg bridges halve the base and double the demand, asking one glute to do alone what two just shared. By the end, extension, abduction and unilateral drive have all been separately invoiced.

In split squats, keep the front shin vertical and drop straight down rather than lurching forward - the front glute should do the lifting. On all fours, extend from the hip with a quiet lower back; if your spine arches, shorten the range. Squeeze deliberately at the top of every bridge, and in single leg bridges keep your hips dead level - the lifted side sagging is the exercise failing quietly.

Steel is iron that survived the process. Five stations, both sides, all sets - that is the process.

Make it Harder: Add a 2-count squeeze at the top of every bridge and single leg bridge.

Make it Easier: Do the split squats with the back foot on the floor instead of elevated and hold a chair for balance.