The Best Glutes Exercises

You can do anywhere

No equipment required

Body weight exercises

Getting these glutes


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How to do these exercises

Watch the Gifs

Read the instructions.

Don’t get hurt.

Bring it like a boss.

here

we

go!


Bulgarian Split Squat body weight glutes exercise thighs workout home at gym workout for women men.gif

Want world-class Glutes?

Try this Bulgarian Split Squat

What it works:

  • Glutes and legs

Who its for:

  • Everyone who’s progressed beyond the beginner stage

Pros:

  • An amazing legs and glutes exercise

Cons:

  • Dangerous (getting the front foot far enough forward)

  • Very tough for beginners

What it does:

  • Part of an amazing Leg Day

How to do it:

  • As per GIF

  • Put one foot on a bench, chair, couch or stable surface

  • Take a big step forward (without falling down)

  • Get after it


Floor Hip Bridges body weight glutes exercise for gluteals hips better butt bum toned.gif

The Glutes Exercise

Hip Bridges

This is the exercise we must do for classy rear ends.

True fact.

What it works:

  • The Glutes

Who its for:

  • Everyone

Pros:

  • Can do it anywhere

Cons:

  • None

What it does:

  • Works them glutes!

How to do it:

  • As per GIF.

  • Squeeze the glutes

  • Lift your butt as high as you can each time

  • Repeat


single leg hip bridges for a better butt backside rear end ass workout exercise bodyweight gluteal glutes at home gym.gif

Even Better.

Single leg hip bridges

What it works:

  • More glutes

Who its for:

  • People who are strong enough to do this exercise at least 6 times per leg

Pros:

  • More challenging (and more booty gains) than just basic hip bridges

Cons:

  • Only one: it’s pretty strong

What it does:

  • Works everything the basic hip bridge does (and much more)

How to do it:

  • As per GIF

  • As per basic hip bridge

  • With one leg at a time

Work both sides so you’re even


Hip Bridges on a stepper for better glutes gluteals butt backside tush bum rear end gym home workout exercise.gif

Hip Bridge Upgrade #2

Hip Bridges on a Stepper

Like the hip bridges shown above, this is primarily a glutes activation exercise.

What it works:

  • Everything a hip bridge works: mostly, them glutes

Who its for:

  • People who want to get after it in our glute training

Pros:

  • More range of motion means more booty gains

Cons:

  • Tough for people with back pain or neck pain

What it does:

  • Lets us get more gains in the same amount of time

How to do it:

  • Like a boss

  • Lift as high as humanly possible

  • Stop if you get a stabbing pain

  • Pro tip: use at least 1 mat (or bath towel) under your body…this can put pressure on the bones and we shouldn’t do that)


Hip Bridges on a wall for a better butt glutes gluteals bum backside hips toned tush firm bodyweight butt workout exercise.gif

Even better Hip Bridges

Hip Bridges on a wall

What it works:

  • Everything hip bridges work, plus:

  • More range of motion, which translates into more booty gains

Who its for:

  • Everyone working for these booty gains

Pros:

  • More flexible

  • Better glutes engagement

Cons:

  • Bends the neck at a funny angle: can be slightly bad for people who have forward head posture

What it does:

  • Makes people notice our butt (it happens)

How to do it:

  • Lift and squeeze, folks

  • Lift and squeeze


Single Leg Hip Bridges on a wall hardest glutes exercise for men gluteal workout at home bodyweight.gif

Legendary hip Bridges..

Single leg hip bridges on a wall

This is just like the above exercise, except:

  • It’s harder

  • It makes more booty magic happen

Work both sides so you’re even


Bent Leg lifts in horse stance kneeling glutes exercise bodyweight workout at home for men gluteals body weight training.gif

Standard Exercise

Bent leg lifts in horse stance

What it works:

  • Isolates the glutes

Who its for:

  • This is a standard exercise..because it’s good.

  • So it’s for everyone

  • Put a very soft mat or bath towel under your knees for padding

Pros:

  • Works great

  • Can do it anywhere

Cons:

  • None

What it does:

  • Firms, tightens, tones

How to do it:

  • As per GIF

  • Lift as high as you can, squeeze, repeat

  • Bonus points if you press the heel of your foot straight up: towards the ceiling

Work both sides so you’re even


fire hydrants in horse stance glutes exercise for a better rounder butt backside firm tush glutes workout for men women at home body weight.gif

You can feel this one working

Fire Hydrants Exercise

We used to call this exercise: Prone Hip Abduction

Now we call it fire hydrants: guess why…

What it works:

  • The medial glute (primarily) (that’s the side of the butt)

Who its for:

  • This is a standard exercise..because it’s good.

  • So it’s for everyone

  • Put a very soft mat or bath towel under your knees for padding

Pros:

  • Great for the butt

  • Great for athletes (especially running athletes)

Cons:

  • None

What it does:

  • Lights our glutes up

How to do it:

  • Lift until it burns

  • Keep lifting

  • Stop when you can’t lift very high any more

  • Do the same amount on the other side so you’re even


Knee tuck leg lifts in horse stance kneeling glutes butt exercise workout for strong gluteal body weight workout.gif

Glutes and a little abs

Knee-Tuck Leg-Lifts

In horse stance

What it works:

  • Like leg lifts, but works the abs a little as well

Who its for:

  • This is a standard exercise..because it’s good.

  • So it’s for everyone

  • Put a very soft mat or bath towel under your knees for padding

Pros:

  • Works abs and glutes

  • Great for runners

Cons:

  • None

What it does:

  • Engages the glutes

  • Stretches the spine

How to do it:

  • As per GIF

  • Lift and squeeze the glutes

  • Tuck the knee and squeeze the abs

Work both sides so you’re even


Pulsing leg lifts in horse stance kneeling body weight glutes exercise workout home for men women fitness training.gif

For a better butt

Pulsing Leg Lifts

In horse stance

What it works:

  • Them glutes

Who its for:

  • This is a standard exercise..because it’s good.

  • So it’s for everyone

  • Put a very soft mat or bath towel under your knees for padding

Pros:

  • It isolates the glutes

Cons:

  • None

What it does:

  • Tones them glutes like magic

How to do it:

  • Go until it burns, then keep going

Work both sides so you’re even

Make sure you have a yoga mat

This is one of the best Yoga mats: completely non-toxic!

<—- be sure to check out the other colors: blue meteor is one of my favorites


Rainbow taps butt leg lift exercise bodyweight butt workout for women glutes men backside toned bum in horse stance.gif

All the glutes

Rainbow taps exercise

In horse stance

What it works:

  • Glutes all day

Who its for:

  • This is a standard exercise..because it’s good.

  • So it’s for everyone

  • Put a very soft mat or bath towel under your knees for padding

Pros:

  • Works all the gluteal muscles

  • Plus it stretches the hips

  • And improves our posture

Cons:

  • None

What it does:

  • Makes our partners happy

How to do it:

  • Lift high and wide

Work both sides so you’re even


Plank Leg Lifts.gif

Abs and glutes

Plank Straight Leg Lifts

What it works:

  • The abs and the glutes

Who its for:

  • People who want great abs and glutes

Pros:

  • Gets us sweaty

Cons:

  • It's difficult

What it does:

  • Works, fast

How to do it:

  • In a strong plank

  • Stop when you lose postural alignment

Work both sides so you’re even


Plank knee tuck leg lifts.gif

Abs, abs and glutes

Plank Knee Tuck Leg Lifts

What it works:

  • More abs

Who its for:

  • People who want great abs and glutes

Pros:

  • Sweaty, sweaty, sweaty

  • Works us good

Cons:

  • None

What it does:

  • Everything we want: abs, arms and backside

How to do it:

  • Stay strong, work hard

Work both sides so you’re even


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Even better than it looks

Prone Glute Activator

What it works:

  • The Gluteus Maximus

Who its for:

  • Everyone: this is a great warm up (also known as an activator: technically done before the warm up)

Pros:

  • Activates the glutes so we get even more benefits from our glutes exercises

Cons:

  • None

What it does:

  • An amazing warm up before a legendary leg day

How to do it:

  • Lift and squeeze

  • Focus on lifting the knees, not the feet

Trivia: it looks like I’m texting or something; but I’m actually watching myself do this exercise (from the camera to the phone app via bluetooth)


More Exercises to come in the future


About this page:

Tucked into the mountains of far northern California (in Shasta County), is the city of Redding. This is where Dale Maynor is a personal trainer, teaching group exercise and fitness. Dale can be found on his Facebook fan page or teaching clients and classes at the Shasta Family YMCA, or the City of Redding Parks and Rec, and more.