Are you looking to tone up your booty without hitting the gym? Well, you’re in luck!
Bodyweight exercises for glutes can help you achieve your desired results without needing any gym equipment. Many people are opting for home workouts due to busy schedules or gym closures.
However, knowing where to start and what exercises to do can be overwhelming, especially when targeting specific areas such as the glutes.
But fear not; I’ve got you covered! In this article, we’ll share 23 effective bodyweight exercises for the glutes that you can do at home.
Benefits Of Bodyweight Glute Training
Bodyweight glute training is a great way to accomplish the above. Adding these exercises to your fitness routine will provide you with the following benefits:
1. Focus on Form
Bodyweight glute training allows you to focus on your form, which is one of the biggest benefits. By using your own body weight as resistance, you can focus on your movements and ensure you’re engaging the right muscles.
2. Improves Glute Strength
Bodyweight glute training is a great way to strengthen your glutes without using any equipment. Squats, lunges, and bridges can help you improve your strength and stability by targeting your glutes.
3. Increases Hip Strength and Mobility
Walking and running become easier and more comfortable with glute exercises that involve hip movements.
How to Train Glutes Without Weights?
1. Isometric Training
Hold a position without moving for a period of time to work the glutes. It is possible to incorporate isometric holds into exercises such as glute bridges, squats, and lunges.
2. Tempo Training
Reduce the lowering phase of an exercise to increase time under tension and stimulate gluteal muscle growth. Slowly perform exercises such as squats and lunges.
3. Resistance Bands
Using resistance bands around your thighs or ankles will increase the challenge of bodyweight exercises.
4. High-Volume Training
Perform a large number of sets and reps to increase blood flow and promote muscle growth in the glutes.
5. Unilateral Variations
Using single-leg squats or lunges to target the glutes, work one side of the body at a time.
6. Manual Resistance
You can make bodyweight exercises more challenging by using your own body to provide resistance, such as pushing down on your knees during glute bridge exercises.
How to Program Bodyweight Exercises for Glutes?
The best way to target all areas of the glutes with bodyweight glute exercises is to incorporate a variety of exercises. You should do at least two to three glute exercises per workout and vary the exercises each time.
You can also adjust the rep ranges and rest periods to challenge your muscles in different ways.
Remember to track your progress by increasing reps or sets or trying more advanced variations of the exercises. And remember, consistency is key when it comes to building strong glutes!
Beginner Butt Workout With Bodyweight Exercises
1. Hip Drive
Hip Drive is one of the bodyweight exercises for the legs and glutes.
Benefits of Hip Drive:
- Helps to improve balance and stability
- Enhances gluteal power and explosiveness
How to Do the Hip Drive?
- Sit on the floor on your knees with your legs together and your butt on your heels.
- By squeezing your glutes, lift your butt and kneel.
- Slowly lower yourself while engaging your glutes.
- Repeat 15 to 20 times.
2. Bottoms-Up Lunge
Bottoms-up lunges is one of the best bodyweight glute and hamstring exercises that you can try at home.
Benefits of Bottoms-Up Lunge:
- Targets glutes, quads, and hamstrings
How to Do the Bottoms-Up Lunge ?
- Start in a lunge position with arms extended overhead
- Lower down until the knee almost touches the ground, then return to starting position
3. Hip Thrust
Benefits of the Hip Thrust
- Targets glutes and hamstrings
How to Do the Hip Thrust?
- Lie on your back with your feet flat on the ground, facing a bench
- Extend your hips, squeezing your glutes at the top.
4. Glute Bridge
Benefits of Glute Bridge:
- Targets glutes, hamstrings, and lower back
How to Do of Glute Bridge?
- With your hands at your sides and your feet flat on the ground, lie on your back.
- As you raise your hips, squeeze your glutes at the top.
5. Side Skaters
Benefits of the Side Skaters
- This exercise targets the glutes, quadriceps, and calves
How to Do the Side Skaters?
- Start in a small squat position.
- Jump sideways while bending your knees and landing on your opposite foot
6. Marching Hip Lift
Benefits of the Marching Hip Lift
- Targets glutes, quads, and calves
How to Do the Marching Hip Lift?
- On your back, bend your knees and place your feet flat on the ground
- Push your hips up while lifting your foot off the ground, then lower down and repeat on the other foot
7. Chair Squat Jump
Benefits of Chair Squat Jump
- Targets glutes and core
How to Do the Chair Squat Jump?
- With your knees bent and your feet flat on the ground, lie on your back
- Put one foot off the ground and push your hips up, then lower down and repeat on the other side
Intermediate Bodyweight Moves
8. Diagonal Squat
Benefits of the Diagonal Squat
- Engages core muscles and challenges balance.
How to Do Diagonal Squat?
- Put your feet shoulder–width apart and point your toes forward as you stand.
- Reach your right hand towards your left foot while squatting down.
- Repeat the process on the other side.
9. Hip Thrust Single-Arm Reach
Benefits of the Hip Thrust Single-Arm Reach
- Works glutes and improves shoulder mobility.
How to Do the Hip Thrust Single-Arm Reach?
- On your back, bend your knees and place your feet flat on the ground.
- Reach your left arm overhead as you lift your hips.
- On the other side, lower your hips and repeat the exercise.
Benefits of the Step-Up
- Targets glutes and improves balance.
How to Do the Step-Up?
- Place a step or bench in front of you.
- Place your right foot on the bench and then your left foot on it.
- Put your right foot on the ground and then your left foot on the ground.
11. Side Lunge Shift
Benefits of the Side Lunge Shift
- Improves flexibility and strengthens inner and outer thighs.
How to Do the Side Lunge Shift?
- Place your feet together in a standing position.
- Bend your right knee and take a large step to the right.
- Straighten your right leg and shift your weight to the left leg.
12. Walking Lunge
Benefits of Walking Lunge:
- Targets glutes and improves balance.
How to Do Walking Lunge?
- Step forward with your right foot and bend your right knee.
- You should lower your back knee to the ground.
- Repeat the step with your left foot.
13. Single-Leg Hip Lift
Benefits of the Single-Leg Hip Lift?
- Works the glutes and hamstrings and improves core stability.
How to Do the Single-Leg Hip Lift?
- You should lie on your back with your left knee bent and your right leg straight.
- Keep your right leg straight while lifting your hips.
- On the other side, lower your hips and repeat the exercise.
14. Hip Drive Step-Up
Benefits of the Hip Drive Step-Up
- Targets glutes and improves explosive power.
How to Do the Hip Drive Step-Up?
- Put your feet hip-width apart in front of a step or bench.
- Put your right knee against your chest and drive it up.
- Repeat on the other side.
15. Side Step-Up
Benefits of the Side Step-Up
- Works glutes and improves balance.
How to Do the Side Step-Up?
- Put your left foot on a bench or step, and stand with your left side facing it.
- Put your left foot on the bench first, then your right foot.
- With your right foot, step back down, followed by your left foot.
16. Single Leg Sit-To-Stand
This is one of the best bodyweight exercises for the quads and glutes.
Benefits of the Single-Leg Sit-To-Stand
- Strengthens quads and glutes and improves balance.
How to Do the Single-Leg Sit-To-Stand?
- Put your feet flat on the ground and sit on a chair.
- Keep one foot off the ground while standing up.
- On the other side, sit back down and repeat.
17. Crossover Lunge
Benefits of the Crossover Lunge
- Targets glutes and outer thighs and improves balance.
How to Do the Crossover Lunge?
- Stand with your feet hip-width apart.
- By stepping diagonally behind your right foot, bend your knees and place your left foot behind your right foot.
- Step back to your starting position using your left foot.
Advanced Butt Exercises
18. Bottoms-Up Lunge To Crossover Lunge
Benefits of the Bottoms-Up Lunge To Crossover Lunge
- Increases leg and glute strength and improves balance.
How to Do the Bottoms-Up Lunge To Crossover Lunge?
- Begin in a lunge position with the back leg on a bench.
- Push off the front leg and jump to switch sides, landing in a lunge on the opposite.
19. Supported Single-Leg Squat
Benefits of the Supported Single-Leg Squat
- Improves balance and stability and strengthens the glutes and legs.
How to Do the Supported Single-Leg Squat?
- Stand on one leg with the opposite foot resting on a bench behind you.
- Squat down on the standing leg, keeping the other foot elevated.
20. Single-Leg Deadlift
Benefits of the Single-Leg Deadlift
- Targets the hamstrings and glutes and improves balance and stability.
How to Do the Single-Leg Deadlift?
- Stand on one leg with the other leg lifted behind you.
- Hinge forward at the hips while lowering your lifted leg toward the ground,
21. Power Skip
Benefits of the Power Skip
- Increases power and explosiveness and strengthens glutes and legs.
How to Do the Power Skip?
- Hop off one foot, driving your opposite knee up towards your chest.
- Land on the same foot and immediately repeat on the other side.
22. Rear-Foot-Elevated Deadlift
Benefits of the Rear-Foot-Elevated Deadlift
- Targets the glutes and hamstrings and improves balance and stability.
How to Do the Rear-Foot-Elevated Deadlift?
- Stand with one foot on a bench behind you and hold a weight in the opposite hand.
- Hinge forward at the hips while keeping your back straight, then return to standing.
23. Rear-Foot Elevated Split Squat
Benefits of the Rear-Foot Elevated Split Squat
- Targets quads and glutes and improves balance and stability.
How to Do the Rear-Foot Elevated Split Squat?
- Stand with one foot on a bench behind you and the other foot in front of you.
- Lower down into a split squat, then return to standing.
There you go, now you know about some of the best bodyweight glue exercises!
Also, you know how to perform them safely. That’s all I had for you in this article. Make sure you do all of the exercises with caution so that you don’t harm yourself.