Building stronger, more toned glutes is about more than just aesthetics. Strong glutes play a crucial role in maintaining good posture, stabilizing the hips, and preventing lower back, knee, and hip injuries. They’re also essential for athletic performance, enhancing power, speed, and endurance in daily activities and workouts.
The beauty of bodyweight exercises is that they can be done anywhere. They are accessible for all fitness levels and can be modified to increase or decrease intensity. These exercises not only shape and lift your glutes but also build overall strength, improve balance, and correct postural imbalances. With consistency, you’ll see noticeable improvements in strength, tone, and movement efficiency.
1. Glute bridge
The glute bridge is a go-to exercise for targeting the glutes while also engaging the core. It’s an excellent way to activate the muscles and prepare them for more intense workouts.
How to do it: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press through your heels, lift your hips toward the ceiling, and squeeze your glutes at the top. Slowly lower back down without touching the floor between reps.
Tips: Squeeze the glutes hard at the top, but avoid arching your lower back. Keep your core tight throughout the movement.
Suggested sets/reps: 3 sets of 15-20 reps.
2. Single-leg glute bridge
The single-leg glute bridge is a more advanced version of the glute bridge that challenges your balance and coordination while increasing glute activation.
How to do it: Lie on your back with one knee bent and the other leg extended straight. Press through the heel of the bent leg, lift your hips, and squeeze the glutes. Lower down with control, keeping the extended leg in line with your body.
Tips: Keep your hips square to the ceiling and avoid letting them drop to one side. Move slowly to maintain control.
Suggested sets/reps: 3 sets of 8-10 reps per leg.
3. Donkey kicks
Donkey kicks are an effective isolation exercise that targets the gluteus maximus, making them great for sculpting and building strength in your glutes.
How to do it: Start on all fours with hands under your shoulders and knees under your hips. Keeping your knee bent, lift one leg toward the ceiling, driving through the heel. Lower it back down with control.
Tips: Avoid arching your lower back during the lift—keep the movement controlled and precise. Focus on engaging the glute rather than using momentum.
Suggested sets/reps: 3 sets of 12-15 reps per leg.
4. Fire hydrants
Fire hydrants target the gluteus medius, an essential muscle for hip stability, balance, and injury prevention. This exercise helps shape the sides of the glutes and improves overall hip mobility.
How to do it: Begin on all fours with hands under your shoulders and knees under your hips. Lift one leg to the side, keeping the knee bent at 90 degrees. Slowly lower the leg back to the starting position.
Tips: Keep your core tight to prevent twisting your torso. Control the movement to fully activate the gluteus medius.
Suggested sets/reps: 3 sets of 10-12 reps per side.
5. Bulgarian split squats (Bodyweight version)
Bulgarian split squats are an exceptional unilateral exercise that works the glutes, quads, and hamstrings. By focusing on one leg at a time, you improve balance, coordination, and glute strength.
How to do it: Stand a few feet in front of a bench or chair. Place one foot on the bench behind you, keeping the other foot firmly on the ground. Lower your body until the front knee forms a 90-degree angle, then press through your front heel to return to standing.
Tips: Keep your torso upright, and make sure the front knee doesn’t cave inward. Focus on driving through the heel of the front leg to emphasize the glutes.
Suggested sets/reps: 3 sets of 8-10 reps per leg.
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6. Step-ups on a chair or bench
Step-ups are a fantastic exercise for strengthening the glutes while also improving balance and stability. This movement mimics the motion of climbing, making it functional and effective.
How to do it: Stand facing a chair or bench. Step up with one leg, driving through the heel to lift yourself onto the surface. Slowly lower yourself back down with control, using the same leg.
Tips: Engage the glutes throughout the movement to avoid relying on momentum. Keep your back straight and core tight.
Suggested sets/reps: 3 sets of 10-12 reps per leg.
7. Curtsy lunges
Curtsy lunges add a fun twist to traditional lunges, with a strong focus on the glutes and stabilizing muscles. The side-to-side motion also challenges your balance.
How to do it: Step one leg diagonally behind the other, bending both knees as if you’re taking a bow. Keep your front knee aligned over the toes, then return to standing. Alternate sides.
Tips: Avoid letting the knee cave inward and maintain your balance throughout the movement.
Suggested sets/reps: 3 sets of 10-12 reps per side.
8. Frog pumps
Frog pumps are an excellent exercise for high-rep glute burnout, activating all areas of the glutes, especially the gluteus maximus. They’re perfect as a finisher to any workout.
How to do it: Lie on your back with knees bent and feet together, letting your knees fall open like a frog’s legs. Drive through your heels, lifting your hips and squeezing the glutes at the top. Lower with control.
Tips: Keep the heels pressed together and knees wide to maximize glute activation.
Suggested sets/reps: 3 sets of 20-30 reps.
9. Wall sit with glute squeeze
Wall sits build endurance in the glutes and quads, and adding a glute squeeze ensures the glutes remain engaged throughout the hold.
How to do it: Press your back against a wall, lower yourself into a squat position with thighs parallel to the floor, and hold. Squeeze your glutes throughout the entire duration.
Tip: Avoid leaning forward or relaxing your glutes during the hold. Stay engaged the whole time.
Suggested duration: 30-45 seconds x 3 rounds.
10. Reverse lunges
Reverse lunges are a great way to target the glutes and hamstrings without putting too much pressure on the knees. The backward motion allows for better glute engagement compared to forward lunges.
How to do it: Stand upright, step one leg back, and lower your hips until both knees are bent at 90 degrees. Push through the front heel to return to the starting position.
Tips: Step back far enough to feel the glutes working. Keep your chest upright and core engaged.
Suggested sets/reps: 3 sets of 10-12 reps per leg.
Final thoughts
Adding bodyweight glute exercises to your routine offers numerous benefits, from improving strength and stability to enhancing posture and preventing injuries. These movements are easy to perform anywhere, making them accessible for everyone, no matter your fitness level.
