Lower body

Rover’s Revenge: Side Glute Workout


  • Challenges the core, increasing total-body stability.
  • Tones the outer glutes for a shapely tush.
  • Strengthens shoulders, abs, and glutes in one move.

How to do Rover’s Revenge:

Starting Point: Get down on hands and knees. Point toes towards shins.

Movement: Slightly shift weight to one side, lifting opposite knee to the side, to hip height.

Return: Slowly lower knee toward ground. Repeat on opposite side.

Modification and Progression:

  • To simplify Rover’s Revenge, decrease height of leg.
  • To advance Rover’s Revenge, extend knee further back and lift knee to side.

Movement Tips:

  • Brace your core as you lift your knee.
  • Keep your chest open and your shoulders down and back. Look forward at a 45-degree angle.
  • To improve your ability to perform this move, increase your hip flexibility with Frogs.


Our live, real-time coaching will motivate you through every rep. So download the app and we’ll have you perfecting your Rover’s Revenge in no time.