Target your thighs & glutes with this 5 min workout

Kate Kendall shares her go-to "booty shaker" workout.

This is Kate Kendall’s go-to workout for buns of steel. Why? It effectively targets the inner-thighs and glute muscles while also engaging your whole body (yes, your arms, chest and core) and increasing heart rate (meaning more calories burned!)

Kate wears adidas by Stella McCartney tights, Aim’n sports bra and Nimble tank from

Plus, it takes less than five minutes, meaning you can squeeze it in first thing in the morning, while on your lunch break, or during commercial breaks (hey, no judgment here).

So go on, get those buns ready and feel the burn.

Key Yoga Poses:


Malasana is a yogi’s squat.  It works the thighs, hamstrings, glutes, and calf muscles of the legs, plus, it strengthens the lower back and core. This pose is also known to help aid digestion.


Also known as the yoga push-up or low plankChaturanga strengthens and tones the wrists, arms, abdominal muscles, and lower back. Be sure to keep in correct alignment – don’t stick your bum, let your shoulders collapse or let your core sag. Drop to your knees if you find this move too difficult.

3Three-Legged Downward Dog

Similar to Downward Dog, the Three-legged dog pose helps strengthen the arms and gives the hamstrings and hip flexors a good stretch. It also helps develop confidence in balance. Just be aware that the shoulders and pelvis must remain square.

4Lizard Lunge

Lizard Lunge or Pose is a great move to open the hips, hamstrings, groins and hip flexors. In addition, it also works to strengthen the inner thigh muscles on the front leg.

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Kate Kendall
Kate Kendall is Co-Founder & Director of Yoga at Flow Athletic in Sydney's Paddington. Passionate about teaching the art of 'slowing down', her approach to yoga is down to earth & light hearted. Her intention is to provide experiences in which people can move playfully and experience longer lasting mental alertness and clarity off the mat contributing to a happier and healthier community. 'Yoga Guru' for Body & Soul Magazine, Kate writes, presents and creates video content providing people with the opportunity to experience yoga progressively and in a way that's adaptable to a contemporary lifestyle. She's worked with numerous athletes including the South Sydney Rabbitohs and pioneered Sydney's Bro-ga; yoga for men.