Training at home can be challenging (assuming you do not have an amazing home gym), however not impossible. Glute training, more specifically, does not always necessitate high amounts of loading and equipment to be effective. Exercise, such as the ones below, can be done using controlled repetitions, higher training volumes, and voluntary maximal muscle contractions to elicit a fair amount of metabolic muscle response for growth and muscle engagement.
While training without loading will certainly have its limitations, we have set out to take a deeper look at glute training at home, specifically:
10 Glute Exercises You Can Do at Home
Below are ten (10) glute exercises that can be done at home without weights, bands, or additional equipment (other than your own bodyweight). Note, that some of these exercise can be paired with mini-bands and/or resistance bands
Quadruped Hip Extensions
The quadruped hip extension has been thoroughly discussed in previous articles, each stating its effectiveness for increasing glute activation. Adding this exercise into glute workouts via warm-up segments or simply done in combination with movements like squats and lunges can maximize glute engagement and development.
Quadruped Hip Circles
Like quadruped hip extensions, hip circles can increase gluteus medius engagement and can also be used to improve hip mobility/core stability. These are often seen in warm-up segments or paired with more strength-based squatting and deadlifting movements.
Side Lying Leg Lift
The side lying leg lift, similar to the clam shell, can be done to increase gluteus medius engagement. This exercise can also be done against bands or with manual resistance, and is a highly isolated approach to targeting the glutes.
Hip Raises
Hip raises can increase overall glute strength, muscular hypertrophy, and engagement; all of which can decrease lower back pain, diminish knee pain, and improve performance in movements like squats and deadlifts. This can be done with no loading with the back on the edge of a bench, bed, or very stable table.
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Glute Bridges
Glute bridges, like the hip raise, can be done at home with no loading. These are done by having the lifter lie on their backs (on the floor) and lift their hips off the ground, either holding in the bridge or performing for repetitions.
Single Leg Hip Raises/Glute Bridges
Both hip raises and glute bridges can be done unilaterally to further increase glute demands, muscle engagement, and progress the bilateral exercise when adding additional loading is not available. There are a wide array of unilateral raises, holds, and elevated raises that can be done with both variations.
Sumo Squat (and all squats)
The sumo squat, like the sumo deadlift, places the hips into external rotation and therefore helps to target the glutes in the squat. This, along with most squats, can be done to increase gluteal engagement at deeper ranges of hip flexion. Tempos, pulse reps, and deep squats can all be used to further isolate the glutes in this exercise.
Single Leg Romanian Deadlift
The Romanian deadlift is a hamstring and glute exercise that is often done with additional loading and resistance. While loading may be limited at home, lifters can perform single leg variations slowly and focus on using the glutes to increase hip and knee stability during the hinging movement. It is important to note that this exercise may not elicit as much muscle fatigue without additional loading (for stronger athletes).
Bulgarian Split Squat (Long Stance)
The Bulgarian split squat is a great unilateral lower body exercise to develop overall leg and glute strength and hypertrophy. By taking a longer stance (greater distance between the front and back leg), knee flexion is limited and therefore places higher demands on the hip extensor muscles; the glutes.
Prone Alternating Leg Lifts
This exercise is similar to the Superman or reverse hyperextension, with the exception that the range of motion is often cut short due to being prone on the floor. Due to that limited range of motion, the glutes are the primary muscle groups worked as the lifter lifts the leg off the floor. Doing these is alternating fashion often allows for stronger muscle contractions and the ability to voluntarily contract the glute more forcefully.
At-Home Glute Workout
Below is an at home glute workout that can be done without weights and/or resistance bands. The key is to focus on muscle contractions and maintain tension through the movements.
- Quadruped Hip Circles: 2 sets of 10 repetitions per leg, per direction
- Quadruped Hip Extension: 2 sets of 20 repetitions per leg
- Side Lying Leg Lift: 2 sets of 20 repetitions
- Glute Bridge: 4 sets of 60 seconds
- Sumo Squat: 4 sets of 15-20 repetitions, squatting below parallel
- Single Leg Hip Raise: 4 sets of 10-12 repetitions per leg
- Prone Alternating Leg Lifts: 4 sets of 20 (10/) repetitions
Featured Image: @mike.fitnessbody on Instagram
FAQs
The step-up exercise and its variations present the highest levels of GMax activation followed by several loaded exercises and its variations, such as deadlifts, hip thrusts, lunges, and squats. The results of this systematic review may assist practitioners in selecting exercised for strengthening GMax.
What are the three main exercises for glutes? ›
The 3 Absolute Best Exercises to Build Your Glutes
- Barbell Hip Thrusts. Variations: Dumbbell hip thrusts, kettlebell hip thrust, single-leg hip thrust, banded hip thrust (mini band around knees) ...
- Barbell Bulgarian Split Squats. ...
- Barbell Sumo Deadlift.
"To grow the glutes, you'll want to ensure that you're training them with at least one exercise from each of the following four categories: thrust/bridge exercise; squat/lunge exercise; hinge/pull exercise; abduction movement," says Jeremy Ethier, kinesiologist, fitness trainer, and founder of Built with Science.
Does walking tone your butt? ›
Surprise: Your average walk won't do much to strengthen your butt. "Walking on level terrain does not require you to fully contract the gluteal muscles, so it doesn't do much for toning them," says Wayne Westcott, Ph. D., fitness research director at the South Shore YMCA in Quincy, Massachusetts.
How many squats should I do a day to get a bigger bum? ›
As you get stronger, you can increase the number of sets and reps. If you are an intermediate, you need to do more squats with heavier weights to build bigger muscles. Aim for 4-6 sets of 6-12 reps. Finally, if you are trying to improve your overall fitness and get a bigger butt, aim for 3-4 sets of 15-20 reps.
What builds glutes the fastest? ›
The squat tops every list of butt-sculpting exercises. It directly works the glutes. You can build bigger bottom muscles by adding hand-held weights. Form: Slowly lower the hips as if sitting way back in a chair, trying to keep your knees from moving forward toward toes; then return to standing.
What happens if you hit glutes everyday? ›
You can train your glutes every day to a point. You will need to take time to allow them to recover. Repeating the same exercises allows you to measure your progress. However, changing the exercises keeps you from getting bored.
How do you build killer glutes? ›
Top Exercises
There are a few exercises we love to include in a glute building program. Apart from the usual suspects, back squats, deadlifts and hip extensions, we also love wide stance squats, reverse hypers, 45 degree back extensions, drop lunges and Romanian deadlifts.
What is the #1 best glute exercise? ›
If you want to build stronger and more performance-driven glutes, I'd recommend the following for a well-rounded routine:
- Barbell Hip Thrust.
- Step Up.
- Reverse Hyper.
- Romanian Deadlift.
- Curtsy Lunge.
- Sprinter Position Dumbbell Bulgarian Split Squats.
- Single-Leg Hip Thrust.
- Dumbbell Frog Press.
There's no single “best” glute movement; you should pick movements that are comfortable for you and that you can progress on. That said, the hip thrust, Romanian deadlift, and Bulgarian split squat are commonly considered to be among the most effective glute workouts for mass out there.
Our glutes help with hip extension, standing upright and other everyday activities like walking or climbing the stairs. More specifically, the gluteus medius is responsible for stabilizing the hip joint and aiding in pelvic rotation.
What is the best exercise for women's glutes? ›
The best glute-sculpting exercises are lunges, squats, deadlifts, bridges, kicks, hip thrusts, and step-ups. Each of these exercises — whether done with or without dumbbells — will build muscle and strength in your glutes.
Which muscles lift the buttocks? ›
The gluteal muscles are a group of muscles that make up the buttock area; the muscle group consists of the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the most superficial and largest of the three muscles and makes up the bulk of the shape and form of the buttock and hip area.
Is leg curl good for glutes? ›
This exercise effectively works the hamstrings while also activating the glutes and core, offering a comprehensive lower body workout.
Can I build my glutes without weights? ›
Experts say you can build a bigger, stronger butt by doing variations of exercises like squats. You don't necessarily need weights, either — body weight movements like donkey kicks work, too. To build glute muscles without equipment, focus on increasing muscle tension and effort with good form.
What is the best exercise to work your glutes? ›
Here are some exercises you can incorporate into your next lower body workout to target the glutes and surrounding muscle groups:
- Dumbbell Frog Press.
- Low Bar Squat.
- Barbell Hip Thrust.
- Single-Leg Hip Thrust.
- Romanian Deadlift.
- Step Up.
- Reverse Hyper.
- Curtsy Lunge.
A choice of foods that enhance muscle strength, growth, and recovery will help you to realise your dream of a bigger butt.
- List of Foods for Bigger Butt. Salmon. Eggs. Quinoa. Legumes. Flaxseed. Brown Rice. Avocados. Milk. Greek Yoghurt. Tofu. Protein Shakes. Pumpkin Seeds. Chicken Breast. Nut Butter. Tomatoes.
- Conclusion.
One important thing to remember is that glutes don't grow overnight. Rather, most people start seeing noticeable changes within 6-8 weeks. For others, they might notice progress around 10-12 weeks. Again, this is all based on training, diet, and - of course - body type.
