THE 15 BEST BODYWEIGHT EXERCISES FOR TONED GLUTES
If you are looking to sculpt and tone your glute muscles, here is a list of 15 bodyweight glute exercises to create your own personalized workout at home. Here's how to do it:
- Choose 4-6 exercises from those listed in this post.
- Do a number of repetitions that makes you feel like your glutes are working hard
- Repeat for 3-5 sets
- Work out your glutes at least three times a week
THE 15 BEST EXERCISES FOR TONED AND STRONG GLUTES (TO DO AT HOME!)
BRIDGE (BRIDGE FOR THE BUTTOCKS)
Great to start: Bridge doesn't just work your glutes, but your back and abs as well. By working on core stability and strengthening the glutes, it can even help relieve back pain.
HOW TO DO THE GLUTE BRIDGE
In the supine position, bend your knees and raise your hips to form a straight line from head to knees. The heels are below the knees, not too far forward nor too far back. If you experience back discomfort while performing, make sure your abs are contracted and that you are lifting from your hips, not your chest.
SINGLE LEG BRIDGE (SINGLE LEG GLUTE BRIDGE)
The single-leg glute bridge is a more intense variation of the previous exercise.
HOW TO UNFOLD THE SINGLE-LEG BRIDGE
On your back with your knees bent, straighten one leg. Push with the heel of the opposite leg to lift yourself off the ground. Keep your hips on the same level. If you feel that your glutes are not working, try this: Bend the leg you had stretched out and place your foot on the knee of the leg on the ground. Repeat with the other leg.
BANDED BUTTERFLY BRIDGE (BUTTOCK BRIDGE WITH ELASTIC BAND)
This exercise requires good hip stability. You can now also use it as a warm-up exercise for other workouts.
HOW TO DO THE BANDED BUTTERFLY BRIDGE
Place a resistance band around your thighs. Lie on your back, with your knees bent. Lift your glutes off the ground, and then spread your knees like a butterfly flapping its wings. Lower your pelvis again, but without making contact with the ground.
LUNGE TO HIGH KNEE
This exercise helps you build muscle mass in your glutes and strengthen your core. Performing this type of bodyweight lunge regularly also develops balance and stability.
HOW TO PERFORM THE LUNGE TO HIGH KNEE
Begin in a standing position with your feet hip-width apart. Step back with one foot, and then bend both knees at a 90-degree angle. The rear knee must not come into contact with the ground, and the front knee must not reach further than the toes. Bring the back leg forward, and lift the knee as high as possible, keeping the other foot facing forward.
LUNGE TO STRAIGHT LEG
If you want more bulky glutes, don't forget to do this exercise regularly. Lunges and their variations are really effective in strengthening and toning the legs and buttocks.
HOW TO PERFORM THE LUNGE TO STRAIGHT LEG
Begin in a standing position and lunge, with the rear knee coming within inches of the ground. At the end of this movement, the thigh of the front leg should be parallel to the ground. Push yourself up to the starting position. The weight should be on the heel of the front foot.
FIRE HYDRANT
The fire hydrant makes the buttocks work intensely. Add an elastic band around the knees For to increase the difficulty level of the exercise.
HOW TO RUN THE FIRE HYDRANT
Start on all fours. Lift one leg to the side as far as you can go without twisting your torso. Don't arch your back; keep it straight and neutral. Start the movement from your glute and hip. Repeat with the other leg.
PLIÉ SQUAT
Here is another effective exercise for the glutes. While the classic squat increases strength in the gluteus muscle, quadriceps, and hamstring, this variant of the squat also works the inner thigh.
HOW TO DO THE PLIE SQUAT
Prepare with your feet wider than your shoulders and facing out at 45 degrees. At this point, bend over into a squat position. During the movement, the weight must rest on the heels. Climb up and return to an upright position.
DONKEY KICK
The donkey kick is a very popular glute exercise that is even more effective when combined with the fire hydrant in a superset. Add an elastic band around the knees to make it more intense. Beware of these frequent errors when running.
HOW TO DO THE DONKEY KICK
On all fours, lift one heel towards the other while keeping the knee bent. Don't arch your back to lift your leg - start the movement from your hips and buttocks. What matters is to activate the glute to lift the leg, not lift the foot as high as possible. Repeat with the other leg.
- PISTOL SQUAT (SINGLE LEG SQUAT)
Do you want to take your squats to the next level? Then you have to try this variant, the pistol squat!
HOW TO DO THE PISTOL SQUAT
Stand up, balanced on one leg, and stretch the other out in front of you. Activate your core, bend the knee of the supporting leg and lower yourself into a squat. Keep your arms straight in front of you to maintain balance. Return to the starting position.
CURTSY LUNGE (CROSS LUNGE)
Curtsy lunges also make the buttocks work intensely.
HOW TO MAKE THE CURTSY LUNGE
Stand upright with your feet shoulder-width apart. Lunges backward and to the opposite side so that the lunging leg crosses the front leg while the hips remain stable. Keep most of your weight on the front leg. To get up after the lunge, push the heel of the front foot onto the ground. Repeat on the other side.
SIDE LUNGE (LATERAL LUNGE)
In addition to the buttocks and front of the thigh, the side lunge (lateral lunge) also works the inner and outer parts of the thighs.
HOW TO PERFORM THE SIDE LUNGE
With your feet hip-width apart, lift one leg up and take a side step as you push your hips back. The knees point forward, in the same direction as the toes. The other leg is extended, with the sole of the foot on the ground. Force the heel of the bent leg to lift yourself up. Repeat with the other leg.
BACKWARD LUNGE
Compared to the forward lunge (forward lunge), the angle of the torso in this variant activates the buttocks more and loads less on the knees.
HOW TO PERFORM THE BACKWARD LUNGE
From a standing position, with your feet evenly wide, step back until your front knee is bent 90 degrees. Bringing your torso slightly forward will make your buttocks work harder, but don't bend over too much. Force on the heel of the front foot to return to the starting position. Repeat on the other side.
HIP ABDUCTION
Excellent exercise to train the lateral glutes. You can make it more intense with an elastic band around the ankles.
HOW TO PERFORM HIP ABDUCTION
Standing, with some support available to lean on, lift one leg to the side with your feet facing forward. Start the movement from your hip without moving your torso. Try lifting your leg slightly back or leaning your body forward slightly to activate your glutes more.
SINGLE LEG DEADLIFT
Glutes, lower back, and one leg stability all in one exercise - the single-leg deadlift should be done slowly for maximum benefit. If it seems easy to you, try doing it with your hands on your hips and make sure your heel is raised to the same level as your hip. If it is too difficult, initially lift your footless, then gradually increase over time.
HOW TO PERFORM THE SINGLE-LEG DEADLIFT
Standing on one leg, bend the other slightly. Bend the knee of your supporting leg and push your hips back, leaning forward with your upper body. Use your hips to return to the starting position. Your goal is to stay balanced throughout the movement. If you feel very unstable, seek support and limit your range of motion.
KNEEL & STAND (KNEELING - STANDING)
This glute exercise also improves balance by keeping your heart rate high.
HOW TO PERFORM THE KNEEL AND STAND
Start on your knees. He lifts one leg and places his foot on the ground, remaining to kneel on the other leg. He presses the heel of the front leg to the ground and lifts the other leg as well. Kneel again with one leg, followed by the other. Repeat on the other side.
ARE GLUTE EXERCISES EFFECTIVE EVEN WITHOUT WEIGHTS?
These glute exercises provide you with a good foundation to strengthen and tone your glutes without the need for tools. Be consistent, and you will really feel your glutes burn after each workout. If you have dumbbells, an elastic band, kettlebells, or other tools available, you can definitely use them. Muscle growth relies on progressive load, so you will need to gradually increase the intensity of the workout.
Do you want to strengthen the muscles of the buttocks or rebuilt the title?
