Bodyweight glute exercises are a great way to build your lower body strength without the need for expensive equipment or a gym membership. With just a bit of open space and your own body weight, you can target your glutes effectively and see noticeable gains in power and stability over time. Below are a few simple steps to get started, plus tips for progressing once you’re ready for a greater challenge.
Why strengthen your glutes
A strong gluteal region does more than just enhance your workout performance. It helps support proper posture, reduces the risk of lower back pain, and boosts everyday movements like climbing stairs or lifting objects. Think of your glutes as the powerhouse that drives a healthier, more active lifestyle.
Warm up and prepare
Before attempting any bodyweight glute exercises, you want to warm up your muscles and get your blood flowing. A proper warm-up also helps prevent injuries and enhances exercise performance.
- Start with light cardio, such as marching in place for 1–2 minutes.
- Do a few dynamic stretches, like leg swings and hip circles, to loosen up your hips.
Bodyweight glute exercises
Below are some tried-and-true moves to activate and strengthen your glutes. Start with one set of each exercise, then gradually increase to two or three sets as you progress.
Glute bridge
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top, then lower slowly and repeat.
Tip: Keep your core engaged to support your lower back.
Donkey kicks
- Begin on all fours, keeping your back flat and your wrists under your shoulders.
- Lift one foot toward the ceiling, keeping your knee bent.
- Squeeze your glute at the top, then lower the knee back down with control.
Tip: Avoid arching your lower back by tightening your core.
Fire hydrants
- Stay on all fours, ensuring your knees are under your hips and your shoulders are above your wrists.
- Keeping your knee bent, lift your leg out to the side until your thigh is roughly parallel to the floor.
- Slowly lower and repeat before switching legs.
Tip: Focus on smooth, controlled movement rather than speed.
Squats
- Stand with feet slightly wider than hip-width apart, toes pointed forward or slightly outward.
- Push your hips back and bend your knees as if sitting in a chair.
- Press back up through your heels and squeeze your glutes at the top.
Tip: Keep your chest lifted and avoid letting your knees cave inward.
Clamshells
- Lie on your side with your hips and knees bent at about 45 degrees.
- Keeping your feet together, lift your top knee as high as you comfortably can, then lower it slowly.
- Swap sides once you complete a set on one leg.
Tip: Try not to rotate your hips backward. You should feel a burn in your outer glute area.
Tips for progress
- Add more reps: Increase the number of repetitions once the moves feel too easy.
- Slow down the tempo: Perform each exercise more slowly, pausing at the top of the movement.
- Combine exercises: Pick two or three moves and complete them in a circuit for a higher-intensity session.
Key takeaways
- Warming up before you train sets you up for safer, more efficient movement.
- Classic moves like glute bridges, donkey kicks, and squats are effective for building strength at home.
- Focus on proper form first, then increase reps or slow your tempo if you need more challenge.
- Strong glutes help support your posture and everyday movement, making life’s tasks feel more manageable.
Try one new move today, whether it’s clamshells or donkey kicks. Even a few minutes of focused glute work a few times a week can lead to a stronger, healthier you. If you have a favorite tip or twist on these exercises, feel free to share your experience and results.
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