Having a strong back and toned glutes is essential for good posture, balance, and overall health. Not only will these exercises help you look better, but they will also improve your quality of life by reducing discomfort and preventing injury.

1. Deadlifts

Deadlifts are a compound exercise that work multiple muscles at once, including the glutes, hamstrings, and lower back. To perform a deadlift, stand with your feet shoulder-width apart and hold a barbell with an overhand grip.

Bend your knees and hips to lower the barbell towards the ground, keeping your back straight. Push through your heels to lift the barbell back up to starting position.

2. Pull-Ups

Pull-ups are an effective bodyweight exercise that target the muscles in your upper back, including the lats. To perform a pull-up, grip a pull-up bar with your palms facing away from you.

Pull your body up towards the bar, keeping your elbows close to your body, until your chin passes the bar. Lower your body back down to starting position.

3. Romanian Deadlifts

Romanian deadlifts are a variation of the traditional deadlift that place more emphasis on the glutes and hamstrings. To perform a Romanian deadlift, stand with your feet hip-width apart and hold a barbell at hip level with an overhand grip.

Keeping your back straight, hinge at the hips and lower the barbell towards the ground, sliding it down your thighs. Push through your heels to lift the barbell back up to hip level.

4. Bridges

Bridges target the glutes and lower back muscles. To perform a bridge, lie on your back with your knees bent and feet flat on the ground. Raise your hips up towards the ceiling until your body forms a straight line from your shoulders to your knees.

Lower your hips back down to starting position.

5. Bent Over Rows

Bent over rows work the muscles in your upper back, including the lats and traps. To perform a bent over row, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.

Hinge forward at the hips and let your arms hang down towards the ground. Pull the dumbbells up towards your chest, squeezing your shoulder blades together. Lower the dumbbells back down to starting position.

6. Lunges

Lunges target the glutes and thighs. To perform a lunge, stand with your feet hip-width apart and step forward with one foot. Bend both knees to lower your body towards the ground, keeping your front knee directly above your ankle.

Push through your front heel to stand back up to starting position. Repeat on the other side.

7. Renegade Rows

Renegade rows work the muscles in your back, arms, and core. To perform a renegade row, start in a plank position with your hands holding onto dumbbells directly below your shoulders.

Keep your core tight as you row one dumbbell up to your side, squeezing your shoulder blade. Lower the dumbbell back down to starting position and repeat on the other side.

8. Glute Bridge Walkouts

Glute bridge walkouts target the glutes, hamstrings, and lower back. To perform a glute bridge walkout, start in a bridge position with your hips lifted towards the ceiling.

Keeping your hips up, walk your feet out, straightening your legs as much as possible. Walk your feet back in to starting position.