14 glute workouts for lifted and strong BUTT
Looking to lift and strengthen your glutes? Then you’ve come to the right place!
With these 15 bodyweight exercises you can create your own butt workout at home. Here’s how to do it:
- Pick 5 exercises
- Rep till failure for most of the workouts.
- Repeat for 3-5 rounds
- Do a butt workout at least 3 times a week
Great start to work your glutes and not only glutes but also your back and abs. Working on core stabilization and glute strength might even help relieve some back pain.
Lie on your back. Bend your knees and lift your hips up until your body forms a straight line from knees to head. Keep your heels under your knees, not too far forward or backward. If you feel this exercise is focusing your back, make sure your abs are tight and you are lifting from your hips, not your chest.
2. SINGLE LEG BRIDGE
The Single Leg Bridge is pro version of the Bridge. Lie on your back with your knees bent. Extend one leg. Push up with the heel of the other leg to lift yourself off the floor. Keep your hips level. If you don’t feel this in your glutes, try this: bend the extended leg and place that foot on the knee of your bottom leg. Repeat with the other leg.
3. MARCHING BRIDGE
This exercise requires good hip stability. It can be a good warm up exercise for other workouts! Perform this exercise like the single leg bridge but alternate sides with each rep without letting your hips go down to the floor between reps. The main goal is to keep your hips level; don’t turn side to side as you switch legs.
4. HIP THRUST
The Hip Thrust is the most important workout for building your butt, because it makes it work against gravity at right angle. You can use the resistance band around your knees to activate your side glutes more. Support your upper back on a couch, bed, or a bench, so that the lower part of your shoulder blades is located on the edge of the surface. Look for a height where your chest and knees are in straight line. Pull your feet towards you so that they are placed below your knees. Keep your knees bent and push through the heels to lift your hips up from the ground.
5. SINGLE LEG HIP THRUST
Next level to the Hip Thrust! The setup is the same as for the Hip Thrust, followed by lifting one foot off of the ground.
6. FIRE HYDRANT
The Fire Hydrant is an amazing exercise for an intense glute pump. Add a resistance band around your knees for more burn! Start on all fours. Lift one leg up to the side. Go only as high as you can without shifting your torso to the side. Don’t arch your back, keep it stable and neutral. Initiate the movement from your glutes/hip. Repeat with the other leg.
7. FROG PUMP
Here is another glute burner. Don’t forget, you might need a lot of reps to really feel this one burn. Lie on your back with your knees bent and pointed outwards and the soles of your feet together. Squeeze your glutes to lift your hips up until your body forms a straight line from neck to knee.
8. DONKEY KICKS
The Donkey Kick works great when used in a super set with the Fire Hydrant for an all-around glute pump. Add a resistance band around your knees to make the exercise harder. Lift one heel up towards the ceiling while keeping your knee bent. Don’t arch your back to lift your leg, make the movement from your hips/glutes. It’s all about activating your glutes to lift your leg, not about lifting your foot as high as possible. Repeat with the other leg.
9. BULGARIAN SPLIT SQUATS
this one is challenging but effective. Stand in front of a couch, chair, or something similar. Rest one foot on the elevated surface behind you. Squat down by flexing your knee and hip of your front leg. Push off from the floor with the heel of your front leg to get back up.
10. CURTSY LUNGES
Curtsy, Side & Backward Lunges makes the glutes really working. Take a step back to the side, so that the back leg crosses behind your front leg, while your hips are still pointing forward. Keep the weight on the front leg and push the heel of the front foot to the ground to get back up.
11. SIDE LUNGES
Side Lunges add some extra work for your inner and outer thighs. Stand tall with your feet hip-width apart. Lift one leg and step to side, while pushing your hips back and Keep your knee pointing straight ahead in the direction of your toes. The other leg stretches out, with the foot planted on the floor, Push off from the floor with the heel of the bent leg to lift yourself up. Repeat on the other side.
Compared to the Forward Lunge, the torso angle in the backward variation activates your glutes more and puts less stress on your knees. Stand tall with your feet hip-width apart. Step back with one foot until your front knee is bent at about 90 degrees. A slight forward lean at the torso will emphasize the glute work, but don’t lean too far forward. Push off from the floor with the front heel to get back up. Repeat on the other side.
13. HIP ABDUCTION
Great isolation exercise for side glutes. Add a resistance band around your ankles to make it harder. Stand with one hand holding onto something for support. Lift one leg away from your body, with your toes pointed forward, not up. Initiate the movement from your hips, not by leaning your torso to the side. Try moving the leg a little bit backward or leaning slightly forward to see if it helps you feel your glutes working more.
14. SINGLE LEG DEADLIFT
Glutes, lower back, and single leg stability all in one, this is one of those exercises that should be done slowly. Stand on one leg with the other leg slightly bent. Bend the knee of the standing leg and push your hips back, bending at the waist, to lean your upper body towards the ground. Use your hips to get back up to the starting position. Your goal is to stay stable throughout the whole movement, if you’re feeling very wobbly, hold on to something for support and reduce the range of motion.
ARE GLUTE EXERCISES WITHOUT WEIGHTS EFFECTIVE?
These exercises give you a good foundation for shaping your butt without weights. Stay consistent and really feel your glutes burn after each workout. If you have dumbbells, a resistance band, kettlebells, or similar equipment, make sure to include them, too. Muscle building is based on progressive overload, so you need to keep it challenging!