Barre is one of the finest exercise modalities to target those minuscule, demanding-to-reach muscles that frequently become underutilized and disregarded when larger, dominant muscles take over.

The muscles in your glutes are an exceptional example of this: Not only is your glute maximus the largest muscle in your buttocks, but it’s also the largest muscle in your entire physique. So, it often assumes the majority of the exertion in lower-body exercises, relinquishing the complete activation of the smaller, yet equally significant, glute medius or glute minimus muscles. These smaller glute muscles are beneath the glute max and assist in inwardly and outwardly rotating your hip. (Learn more: The Comprehensive Guide to Your Buttock Muscles)

Fortunately, this abdominal and buttocks barre exercise from Sweat trainer Britany Williams leaves no muscles left untended — or, perhaps more accurately, un-scorched. Each of the 10 exercises included is paired with a similar motion that targets the same muscle group to assist you in enhancing your muscular stamina when weariness begins to set in.

SWEAT

Abdominal and Glutes Barre Workout

How it functions: Complete 3-5 minutes of a gentle warm-up to heat up your muscles and get your heart pulsating — think jumping jacks or skipping in place. Then, proceed to carry out each of the motions below for the designated time. Rest for 60 seconds, then repeat the complete circuit one more time. Lastly, cool down with a few stationary stretches.

You’ll require: an exercise mat (Purchase It, $16, was $30, amazon.com), and (optional) grippy socks (Purchase It, $18, amazon.com)

Second Position Squat

1. Start standing with feet wider than hip-width and toes turned out toward 10 and 2 o’clock.
2. Bend knees, keeping them aligned with toes, and maintain neutral spine
3. Decrease to the lowest possible point without curving the spine or tilting the upper body forward.
4. Apply pressure on the heels to rise and go back to the initial position.

Repeat for half a minute.

Second Position Squat Pulse

1. Commence by standing with feet wider than the width of the hips and toes turned out towards 10 and 2 o’clock.
2. Flex the knees, ensuring they are aligned with the toes, and maintain a neutral spine. Descend as far as possible without curving the back or leaning forward.
3. From this position, pulsate up and down, never fully extending the legs.

Repeat for half a minute.

Static Lunge

1. Begin by standing with feet the width of the hips apart, with toes facing forward. Step one foot backwards so that the knee is directly below the hip, balancing on the ball of the back foot.
2. Bend the back knee, lower the body towards the floor. Pause, then push through the front heel to straighten the legs and return to the starting position.

Repeat for half a minute. Switch sides; repeat.

Static Lunge Pulse

1. Commence with feet the width of the hips apart, toes facing forward. Step one foot backwards so that the knee is directly below the hip, balancing on the ball of the back foot.
2. Bend the back knee to lower the body towards the floor. Pause, then push through the front heel to raise the body up a few inches, never fully straightening the legs. Continue pulsating up and down.

Repeat for half a minute. Switch sides; repeat.

Clamshell

1. Lie down on one side with the forearm resting on the mat so that the shoulder and torso are propped up. The elbow should be directly below the shoulder. Bend the knees so they are slightly in front of the hips and the feet are behind.
2. While keeping the torso still and the feet together, squeeze the glute to lift up the top knee.
3. Lower the top knee to return to the starting position.

Repeat for half a minute. Switch sides; repeat.

Modified Side Plank Dips

1. Lie down on one side with the forearm resting on the mat so that the shoulder and torso are propped up. The elbow should be directly below the shoulder. Bend the bottom leg so that the knee is directly in line with the hips, and straighten the top leg, planting the foot on the floor.
2. Engage the core to elevate the hips off the ground in a modified side plank.
3. Lower the hips towards the ground, but without allowing them to rest on the floor. Continue lifting and lowering the hips while keeping the core stable.

Repeat for half a minute. Switch sides; repeat.

Bird Dog

1. Start on all fours with the hands under the shoulders and the knees under the hips. Brace the core to maintain a neutral spine.
2. Extend one arm directly ahead while simultaneously extending the opposite leg straight behind. Extend both the arm and the leg as much as possible without going above hip height or arching the back.
3. Inhale to bring the extended arm and leg towards the center of the body, as if attempting to touch the elbow and knee below the belly button. Exhale to extend the same arm and leg again.

Repeat for half a minute. Switch sides; repeat.

Donkey Kick

1. Begin in a quadruped position with hands under shoulders and knees under hips. Engage the core to maintain a neutral spine. Raise one leg (bent at a 90-degree angle) and hover the knee slightly off the floor to start.
2. Keeping the hips level, activate the glutes to lift the leg upward and backward until the knee aligns with the torso and the bottom of the foot faces the ceiling.
3. Lower the knee, hovering it just above the floor, to return to the starting position.

Repeat for 30 seconds. Switch sides and repeat.

Glute Bridge

1. Lie on your back on the mat with your knees bent and feet flat on the floor.
2. Tilt your hips and engage your core. Push through your heels and activate your glutes to lift your hips into a bridge position, aligning your hips with your knees and torso.
3. Lower your hips down to the mat with control to return to the starting position.

Repeat for 30 seconds.

Glute Bridge Pulse

1. Lie on your back on the mat with your knees bent and feet flat on the floor.
2. Tilt your hips and engage your core. Push through your heels and activate your glutes to lift your hips into a bridge position, aligning your hips with your knees and torso.
3. While holding this position, pulse your hips downward a few inches, then upward a few inches.

Repeat for 30 seconds.

Rest for 60 seconds, then repeat the entire circuit one more time.

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