You don’t need a gym to build strong, round glutes! With the right exercises, you can effectively grow and shape your booty from the comfort of your home. Here are 17 of the best glute workouts to help you get results.
1. Squats
Squats are a staple for glute growth.
- Stand with feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back.
- Return to standing, squeezing your glutes at the top.
- Perform 3 sets of 12-15 reps.
2. Glute Bridges
This move isolates and strengthens the glutes.
- Lie on your back with knees bent and feet flat on the floor.
- Lift your hips, squeeze your glutes, then lower.
- Perform 3 sets of 12-15 reps.
3. Hip Thrusts (Using a Couch or Bench)
Similar to glute bridges but with more range of motion.
- Rest upper back on a couch or bench.
- Thrust hips upward, squeezing glutes at the top.
- Perform 3 sets of 10-12 reps.
4. Bulgarian Split Squats
A single-leg exercise that deeply targets the glutes.
- Place one foot on a chair behind you.
- Lower into a lunge, keeping your front knee aligned.
- Perform 3 sets of 10 reps per leg.
5. Step-Ups
A great lower-body movement for glute activation.
- Step onto a sturdy surface, driving through your heel.
- Bring the opposite knee up, then step back down.
- Perform 3 sets of 10 reps per leg.
6. Donkey Kicks
This movement directly targets the glutes.
- Start on all fours, lift one leg up and back.
- Squeeze at the top, then lower.
- Perform 3 sets of 12 reps per leg.
7. Fire Hydrants
Works the side glutes and hips.
- Start on all fours, lift one leg out to the side.
- Keep the movement controlled.
- Perform 3 sets of 12 reps per leg.
8. Clamshells
A great exercise for glute activation.
- Lie on your side with knees bent.
- Open your knees while keeping your feet together.
- Perform 3 sets of 15 reps per side.
9. Reverse Lunges
This exercise works both glutes and legs.
- Step one foot back into a lunge.
- Push through your front heel to return.
- Perform 3 sets of 10 reps per leg.
10. Lateral Band Walks
Strengthens the outer glutes.
- Place a resistance band around your thighs.
- Take side steps while keeping tension in the band.
- Perform 3 sets of 12 steps per side.
11. Single-Leg Glute Bridge
Enhances glute activation and balance.
- Perform a glute bridge using one leg at a time.
- Keep your other leg extended.
- Perform 3 sets of 10 reps per leg.
12. Curtsy Lunges
Targets the glutes from different angles.
- Step one leg behind and across the other.
- Lower into a lunge, then return to standing.
- Perform 3 sets of 10 reps per leg.
13. Frog Pumps
A variation of the glute bridge for maximum contraction.
- Lie on your back, bring the soles of your feet together.
- Perform a glute bridge motion, squeezing at the top.
- Perform 3 sets of 15 reps.
14. Wall Sit with Glute Squeeze
Builds endurance while engaging the glutes.
- Sit against a wall with knees at 90 degrees.
- Squeeze your glutes and hold for 30 seconds.
- Perform 3 rounds.
15. Jump Squats
Adds explosive power to your glutes.
- Perform a squat, then jump up explosively.
- Land softly and repeat.
- Perform 3 sets of 10 reps.
16. Sumo Squats
Targets the inner thighs and glutes.
- Stand with feet wider than shoulder-width.
- Lower into a squat, then return to standing.
- Perform 3 sets of 12 reps.
17. Heel-Elevated Glute Bridge
Enhances glute engagement.
- Perform a glute bridge with heels elevated on a surface.
- Perform 3 sets of 12 reps.
Final Tips for Booty Growth
- Train your glutes at least 2-3 times per week.
- Focus on controlled movements and full range of motion.
- Use resistance bands or household items for added difficulty.
- Maintain a high-protein diet to support muscle growth.
By adding these effective exercises to your routine, you can sculpt and grow your glutes right at home!
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