July 30, 2025, 9:11 am | Read time: 6 minutes
A well-toned abdomen is the goal of many strength athletes. However, some might find isolated abdominal workouts too boring. For those who feel this way, personal trainer and FITBOOK expert Alina Bock has good news: You can effectively strengthen and shape your abs with glute workouts—if you choose specific exercises. Suitable exercises are those that require stability and coordination of the core. This way, you train not only the glutes but also the core and specifically the abs.
Why Glute Training Is the New Ab Workout for Me
Glute training with complex exercises that combine multiple movements into one requires stability—especially in the core area. The core, which includes the abdominal and lower back muscles and the pelvic floor, provides this stabilization. Regularly performing these exercises can eliminate the need for isolated abdominal workouts.
Exercises That Train Both Glutes and Abs
Not every glute workout can replace isolated ab training. Not all glute exercises also engage the abs. Exercises that train the abs are primarily those performed standing and consisting of multiple movements.
The following exercises train both the glutes and the core:
Squats
One of the most well-known exercises for the glutes and leg muscles is the squat. Squats train not only the glutes and legs but also the entire core. This is because the core must be kept stable to ensure a safe and effective movement—especially when training with weights like a barbell. Additionally, the abdominal and deep core muscles support the spine and ensure a correct, upright posture.
Moreover, the core facilitates the transfer of power from the legs to the upper body and vice versa. This not only enhances the efficiency of the movement but also reduces the risk of injury.
To specifically target the glutes, it is recommended to perform squats with a wide stance. During the movement, the weight is shifted to the heels, maximizing tension in the glute muscles. To specifically engage the abs, draw in the navel and tilt the pelvis slightly forward.
Also interesting: Common Mistakes Many Make with Squats
Front Squats
An exercise that can even cause soreness in the abs is the front squat. This is especially true when performed with a barbell, dumbbell, or kettlebell held in front of the chest. The reason is that the body must remain more upright than in a regular squat to hold the weight in front. To stabilize the weight and the body, the abdominal muscles are noticeably engaged.
To perform the front squat, lift the elbows and place the barbell in the groove between the collarbone and the front shoulder muscle. The abs are noticeably engaged, and the body is kept upright. From here, proceed into the squat without bending the body forward, unlike conventional squats. Once at the bottom, straighten the legs again.
Deadlifts
Another fundamental exercise that also trains the abdominal muscles is the deadlift. Alternatively, Romanian deadlifts can be used, which isolate the glutes even more.
In this exercise, the abdominal and deep core muscles must work to stabilize and coordinate the body during the complex movement. This is especially true when performing deadlifts with weights like a barbell, dumbbells, or a kettlebell.
Also interesting: Single Leg Deadlifts Make Deadlifts Even More Effective
Lunges
Lunges also require balance and thus core stability, effectively training the abdominal muscles—with or without weights. It doesn’t matter whether conventional lunges or lunges with one leg on a bench are performed.
To perform lunges with abdominal tension, start in a hip-width stance. If using weights, hold dumbbells in your hands.
Take a large step forward and lower the knee just before it touches the ground. Then push up from the front foot. Once at the top, follow with the other leg. Throughout the exercise, the upper body should be kept upright and stable to maintain abdominal tension.
Glute Bridge with the Pilates Ball
The glute bridge, also often called the hip thrust, is an exercise where the glutes are the main focus, making it a popular choice for muscle growth in the glute area. By drawing the navel inward and maintaining abdominal tension throughout the exercise, the abs and deep core muscles are also engaged.
In the glute bridge with the Pilates ball, start in a supine position. The legs are bent. The Pilates ball can be placed between the thighs. The feet are hip-width apart, and the toes point outward. Now take a deep breath. As you exhale, draw the navel inward and press the lower back against the mat or floor. The pelvis tilts upward. During this process, squeeze the ball tightly. Abdominal tension and pelvic floor tension are now achieved. With this tension, inhale again. On the next exhale, lift the glutes upward. Maintain the tension in the ball. The navel continues to draw inward. Now lower the glutes with the inhale, again without releasing the tension in the ball.
By squeezing the ball, not only are the glutes, hamstrings, and core engaged, but also the adductors, whose contraction leads to tension and training of the pelvic floor muscles.
Also interesting: Pilates – These Are the 34 Traditional Exercises
Kettlebell Swings
Kettlebell swings effectively train the glute muscles. When performed correctly, they are also a highly effective exercise for the core and specifically the abdominal muscles.
Start in a shoulder-width stance. The kettlebell is held in front of the body. The first step of the exercise is to push the hips back while the knees are slightly bent. The upper body should lean slightly forward without rounding the spine. Then, explosively thrust the hips forward. This explosive movement generates the momentum to lift the kettlebell to shoulder height. It’s important that the kettlebell is lifted solely by the momentum of the hips and not by the strength of the shoulder and arm muscles. Throughout the exercise, the core muscles should be engaged to ensure stability and balance.
Sumo Squats with Miniband
Another exercise where the glute muscles and supporting core muscles work effectively is sumo squats with the resistance band. First, place the resistance band slightly above the knees. The feet are wide apart so that the band is already under tension at the start of the exercise. The upper body is slightly bent forward at the beginning. Now go down into the squat while continuously pushing the resistance band outward. Then straighten the legs again. The weight should be shifted to the heels to build even more tension in the glute muscles. To further increase intensity, a weight in the form of a kettlebell or dumbbell can be added. Additionally, at the end of the exercise, hold at the bottom of the squat while moving the resistance band in and out like on an abductor machine.