{"id":60252,"date":"2024-04-27T07:05:54","date_gmt":"2024-04-27T07:05:54","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60252"},"modified":"2024-04-29T14:27:08","modified_gmt":"2024-04-29T14:27:08","slug":"best-bodyweight-glute-exercises","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/","title":{"rendered":"20 Best Bodyweight Glute Exercises to Grow Your Glutes at Home"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#What_Is_the_Most_Effective_Exercise_for_Glutes\" >What Is the Most Effective Exercise for Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Can_You_Build_Glutes_With_Bodyweight_Exercises\" >Can You Build Glutes With Bodyweight Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Is_it_Possible_to_Grow_Glutes_Without_Weights\" >Is it Possible to Grow Glutes Without Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#What_Builds_Glutes_the_Fastest\" >What Builds Glutes the Fastest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Is_a_30-Minute_Glute_Workout_Enough\" >Is a 30-Minute Glute Workout Enough?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#20_Best_Bodyweight_Glute_Exercises_at_Home\" >20 Best Bodyweight Glute Exercises at Home<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#5_Best_Bodyweight_Glute_Exercises_No_Equipment\" >5 Best Bodyweight Glute Exercises (No Equipment)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Glute_Bridge\" >Glute Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Lunges_Regular_Lunges_and_Reverse_Lunges\" >Lunges (Regular Lunges and Reverse Lunges)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Squats_Regular_Squats_and_Jumping_Squats\" >Squats (Regular Squats and Jumping Squats)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#3_Best_Resistance_Band_Glute_Exercises\" >3 Best Resistance Band Glute Exercises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Banded_Clamshells\" >Banded Clamshells<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Fire_Hydrant\" >Fire Hydrant<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Resistance_Band_Donkey_Kicks\" >Resistance Band Donkey Kicks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#5_Best_Exercises_for_Glutes_and_Hamstrings\" >5 Best Exercises for Glutes and Hamstrings<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Deadlift_Romanian_and_Single-Leg\" >Deadlift (Romanian and Single-Leg)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Hip_Thrusts\" >Hip Thrusts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Single-Leg_Glute_Bridge\" >Single-Leg Glute Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Step-Ups\" >Step-Ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#4_Unilateral_Bodyweight_Glute_Exercises_Men\" >4 Unilateral Bodyweight Glute Exercises (Men)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Modified_Leg_Lifts_Leg_Raises_and_Single-Leg_Raises\" >Modified Leg Lifts (Leg Raises and Single-Leg Raises)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Lateral_Lunges\" >Lateral Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Single-Leg_Hip_Thrust\" >Single-Leg Hip Thrust<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#3_Hardest_Bodyweight_Glute_Exercises_Perfect_Technique\" >3 Hardest Bodyweight Glute Exercises (Perfect Technique)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Bulgarian_Split_Squats\" >Bulgarian Split Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Single-Leg_Kickbacks\" >Single-Leg Kickbacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Standing_Side_Leg_Raises\" >Standing Side Leg Raises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#For_more_calisthenics\" >For more calisthenics:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Are_3_Exercises_Enough_to_Grow_Glutes\" >Are 3 Exercises Enough to Grow Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Will_My_Glutes_Grow_if_I_Squat_Every_Day\" >Will My Glutes Grow if I Squat Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Do_Glutes_Grow_With_Weight_or_Reps\" >Do Glutes Grow With Weight or Reps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#Is_it_Possible_to_Grow_Glutes_Without_Growing_Legs\" >Is it Possible to Grow Glutes Without Growing Legs?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The best bodyweight glute exercises give you the perfectly toned butt you want and help support your weightlifting goals. Which bodyweight glute exercises help best in achieving your goals? Not all glute bodyweight workouts will fit like a glove.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bodyweight_glute_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, our range of bodyweight glute exercises focus on a variety of goals, including no equipment or intense unilateral exercises. Let\u2019s discover the best glutes bodyweight exercises for a toned yet strong butt.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Most_Effective_Exercise_for_Glutes\"><\/span><b>What Is the Most Effective Exercise for Glutes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Scientifically proven bodyweight glute exercises to grow your glutes include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridge (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5534144\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip thrusts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6544005\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side leg raises (<\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/move-of-the-month-standing-side-leg-raise\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5874004\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5874004\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">More glute <\/span><a href=\"https:\/\/betterme.world\/articles\/bodyweight-exercises-for-women\/\"><span style=\"font-weight: 400;\">bodyweight exercises<\/span><\/a><span style=\"font-weight: 400;\"> grow those muscles. Let\u2019s focus on the facts before diving into the top bodyweight exercises.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Build_Glutes_With_Bodyweight_Exercises\"><\/span><b>Can You Build Glutes With Bodyweight Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bodyweight calisthenics are older than weightlifting, but can you grow muscle with bodyweight resistance? Which exercise is the best, and how much do you need to grow your glutes? Let\u2019s answer your burning questions first.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_it_Possible_to_Grow_Glutes_Without_Weights\"><\/span><b>Is it Possible to Grow Glutes Without Weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The evidence suggests you must be realistic about glute gains without weights. A comparative analysis from Norway found that bodyweight training with resistance bands had some benefits but couldn\u2019t boost muscle gains as much as weightlifting (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28628370\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, a meta-analysis in the UK compared weightlifting to plyometrics and traditional resistance training to see which improved strength, speed, and power the most (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35025093\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Weightlifting improved speed and strength more than regular <\/span><a href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\"><span style=\"font-weight: 400;\">resistance training<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it\u2019s possible to grow glutes without weights. A narrative review from Norway suggests bodyweight training may help beginners grow lean muscle mass (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8449772\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some evidence suggests there can be lean muscle growth with bodyweight exercises. However, a Polish systematic review found that progression is the key to growing muscle groups, overcoming plateaus, and preventing training monotony (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You must keep challenging yourself, progressing your loads and reps to grow glutes with hypertrophy. Beginners can start slow, building lean muscle mass. However, intermediate and advanced trainers should increase resistance, load, and reps to keep growing glutes.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bodyweight_glute_exercises\">BetterMe app is here to help you <\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Builds_Glutes_the_Fastest\"><\/span><b>What Builds Glutes the Fastest?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There is debate around unilateral versus bilateral bodyweight resistance training and which builds muscle growth best. A Spanish study found that unilateral and bilateral resistance training similarly improved muscle growth and power (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5874004\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Individuals used lateral lunges for unilateral exercises and half squats for bilateral workouts. The only significant difference was that lateral lunges increased dominant power in both legs. Unilateral exercises are better to improve glute dominant power.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, a Chinese meta-analysis found bilateral training improved overall power and performance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9331349\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). In summary, choose bilateral exercises to power up and grow glutes for performance, but use unilateral exercises to improve dominant power for progression.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Best case scenario: use both types to enhance muscle growth, performance, strength, and consciously use dominant form and technique for advancing to weights in a progressive bodyweight training program.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_30-Minute_Glute_Workout_Enough\"><\/span><b>Is a 30-Minute Glute Workout Enough?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The American College of Sports Medicine recommends moderate-intensity cardiorespiratory workouts that last 30 minutes, five days a week for a total of 150 minutes weekly (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Some bodyweight resistance exercises double as cardio workouts to fit a 30-minute workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Supersets with little rest can make bodyweight exercises like squats double as a cardio workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8449772\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). In another paper, the American College of Sports Medicine recommends beginners train muscle groups for 8-12 reps per set maximum with 2-4 sets (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermediate and advanced trainers can use a wider load over 1-12 reps with eventual heavy loading at 6-12 reps maximum, with 2-5 minute rest periods between 2-5 sets. Novice trainers can stick to resistance training 2-3 days weekly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, intermediate and advanced trainers can use heavy-load resistance training five days a week, focusing on different muscle groups on different days. Ultimately, training the glutes for 30 minutes a day 2-3 days a week fits the recommendations (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8449772\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/best-glute-exercises\/\"><i>10 Best Glute Exercises To Add To Your Routine and Why<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"20_Best_Bodyweight_Glute_Exercises_at_Home\"><\/span><b>20 Best Bodyweight Glute Exercises at Home<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best bodyweight glute exercises target the area while you progress reps and sets and add weights or minimal resistance equipment at home after doing beginner bodyweight movements for some time. Let\u2019s discover the best bodyweight glute exercises at home.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Best_Bodyweight_Glute_Exercises_No_Equipment\"><\/span><b>5 Best Bodyweight Glute Exercises (No Equipment)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">First, let\u2019s discover bodyweight glute exercises that require no equipment at home. Use the rep and set recommendations that are suitable for your training level(<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_Bridge\"><\/span><b>Glute Bridge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The single-leg glute bridge activates muscles in the glutes and hips (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5534144\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). However, do a regular glute bridge to warm up or before trying harder variations:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and hands flat on the floor,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your glutes and hips into the air while engaging your core,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop and repeat.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunges_Regular_Lunges_and_Reverse_Lunges\"><\/span><b>Lunges (Regular Lunges and Reverse Lunges)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Lunges and their variations work the glutes to improve strength and muscle gains(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5874004\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try the regular lunge as a beginner:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your hands on your hips,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step one foot forward and lower yourself until your forward knee is bent at 90 degrees and you back knee is within several inches from the floor,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step back to standing and repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Alternatively, use the reverse lunge for a better challenge:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your hands on your hips,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step one foot backward and lower until the back knee nearly touches the ground,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the forward leg in place,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to standing and repeat on the other side.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats_Regular_Squats_and_Jumping_Squats\"><\/span><b>Squats (Regular Squats and Jumping Squats)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Squats and their variations work the glutes to improve strength and muscle gains (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5874004\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Let\u2019s start with regular squats, using power and force when rising back up.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your legs hip-width apart,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and sit your hips back as you enter a squat, raising your arms straight to chest height,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Control how you rise back up as your arms drop and repeat.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Also, let\u2019s show you how to do the jumping squats for added force:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your legs hip-width apart,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enter a squat position while bringing your arms straight in front of your chest,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump back into an upright position while bringing your arms back to your sides and repeat.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bodyweight_glute_exercises\">Start transforming your body now! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Best_Resistance_Band_Glute_Exercises\"><\/span><b>3 Best Resistance Band Glute Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Discover glute exercises at home using resistance support. Use the rep and set recommendations suitable for your training level (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Banded_Clamshells\"><\/span><b>Banded Clamshells<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Clamshells are well-known for activating the glutes and hips (<\/span><a href=\"https:\/\/www.americansportandfitness.com\/blogs\/fitness-blog\/the-top-10-benefits-of-clamshells\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). That said, you can add resistance with simple bands at home. Follow these instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side, resting on your elbow with your hand supporting your head,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a resistance band around your knees as your legs lie flat on their side,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your top leg against the resistance in a clamshell motion as far as possible,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the tension in the band, release, and repeat.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fire_Hydrant\"><\/span><b>Fire Hydrant<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">A fire hydrant uses a resistance band to activate the glutes and hips more than a regular clamshell (<\/span><a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/a35960050\/fire-hydrant\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Follow these instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on all fours with a resistance band wrapped around your thighs,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Look forward and keep your back aligned when you move,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one leg sideways until the band causes resistance,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the leg back and repeat on both sides.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Resistance_Band_Donkey_Kicks\"><\/span><b>Resistance Band Donkey Kicks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Donkey kicks activate the gluteus maximus and medius (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/donkey-kick#3.-Resistance-band-donkey-kick\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Use a resistance band to increase the force for a progressive glute exercise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get onto all fours while hooking a resistance band with one foot,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and glutes tight as your banded leg moves back and up,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the leg back toward your chest and repeat on both sides.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bodyweight_glute_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/30.png\" alt=\"best bodyweight glute exercises\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Best_Exercises_for_Glutes_and_Hamstrings\"><\/span><b>5 Best Exercises for Glutes and Hamstrings<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Next, glute exercises that also work the hamstrings. Use the rep and set recommendations suitable for your training level(<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Deadlift_Romanian_and_Single-Leg\"><\/span><b>Deadlift (Romanian and Single-Leg)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Deadlifts activate the glutes, hamstrings, core, and back for a whole-body resistance workout (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/what-muscles-does-deadlift-work#:~:text=What%20to%20know%20about%20deadlifting&amp;text=The%20deadlift%20is%20a%20hip,incorporate%20into%20a%20workout%20routine.\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Also, you don\u2019t need weights for deadlifts as a beginner, you can opt for a resistance band. Here\u2019s how you do a deadlift without weights:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your arms straight by your sides,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and hips to enter a deadlift as though you\u2019re putting a barbell down,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slide your hands down your legs as you descend,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rise the same way you went down and repeat.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Also, here\u2019s how you do a single-leg weightless deadlift:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold one hand on your hip with the other hand lying flat against your side,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at the hips and move the opposite leg back and straight as you touch the free hand to the ground,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body and spine straight before returning to the start and repeating.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hip_Thrusts\"><\/span><b>Hip Thrusts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Barbell hip thrusts are famous for activating the hamstrings, glutes, hips, and quads (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6544005\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, you can start with bodyweight hip thrusts before adding weights.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit with your back against a bench with your arms resting on the bench,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees to bring them closer before raising your hips,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enter a bridge-style position and hold before releasing and repeating.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bodyweight_glute_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/24.png\" alt=\"best bodyweight glute exercises\" \/>\u00a0<\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single-Leg_Glute_Bridge\"><\/span><b>Single-Leg Glute Bridge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Research shows that single-leg glute bridges activate the hamstrings, hips, and glutes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5534144\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Here is to do the single-leg glute raise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with one knee bent and the other leg flat,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your hands on your sides as you raise the flat leg as high as possible,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your hips and glutes with your straight leg,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the leg and glute raise for 10 seconds to increase intensity,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the mat and repeat.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step-Ups\"><\/span><b>Step-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Step-ups activate the glutes, hamstrings, and quads in a cardio-resistance exercise (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/step-up\/vid-20084661#:~:text=A%20step%2Dup%20targets%20the,need%20a%20small%20step%20stool.\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Increase the rep speeds for added force.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of a step with both feet on the ground,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one foot onto the step, press into the step to extend the leg and lift your body in the air and return to the ground,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Speed up the movements to look like you\u2019re unsure of climbing stairs.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/glute-exercises-for-men\/\"><i>Glute Exercises For Men: Spice Up Your Workout Routine With These Glute-Busting Moves!<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Unilateral_Bodyweight_Glute_Exercises_Men\"><\/span><b>4 Unilateral Bodyweight Glute Exercises (Men)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Let\u2019s look at bodyweight glute exercises that work for men using minimal support or no equipment seeking unilateral improvements. Use the rep and set recommendations suitable for your training level(<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Modified_Leg_Lifts_Leg_Raises_and_Single-Leg_Raises\"><\/span><b>Modified Leg Lifts (Leg Raises and Single-Leg Raises)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Leg lifts on the floor activate the glutes, hips,, and core (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/how-to-do-leg-lifts\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lay on the floor on your side with knees stacked and legs straight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the top leg as high as you can and slowly lower back down<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Repeat a full set before switching to the other side<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lateral_Lunges\"><\/span><b>Lateral Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Lateral lunges are proven to be effective as unilateral glute activators (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5874004\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Use these instructions for a glute building training exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight with your hands in a prayer form in front of your chest,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step sideways broadly while keeping the supporting foot firm,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit into a one legged squat on the leg you stepped out with,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand and bring the leg back and repeat on both sides.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single-Leg_Hip_Thrust\"><\/span><b>Single-Leg Hip Thrust<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Barbell hip thrusts activate the hamstrings and glutes(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6544005\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, you can modify them without weights and only use one leg.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit with your back against a bench with your arms resting on the bench,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees to bring them closer before raising your hips,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise only one leg with your hips while engaging the glutes,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go as high as you can and hold for 10 seconds before releasing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on both sides.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bodyweight_glute_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/28.png\" alt=\"best bodyweight glute exercises\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Hardest_Bodyweight_Glute_Exercises_Perfect_Technique\"><\/span><b>3 Hardest Bodyweight Glute Exercises (Perfect Technique)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are bodyweight glute exercises that use minimal resistance support or no equipment with greater difficulty to execute. Use the rep and set recommendations suitable for your training level (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bulgarian_Split_Squats\"><\/span><b>Bulgarian Split Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Squats target the glute muscles perfectly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5874004\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Try this modified version that could use light weights or no weights for a harder variation:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your back to a bench at knee height,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest one foot face down on the bench with the other firm on the ground,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold light weights in your hands on both sides or keep them free next to you,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend the front knee as you lower yourself into a lunge position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rise while keeping your upper body straight,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on both sides.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single-Leg_Kickbacks\"><\/span><b>Single-Leg Kickbacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Single-leg kickbacks activate the same gluteus maximus and medius muscles as donkey kicks, but technique and form matter (<\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/donkey-kick#5.-One-legged-kickback-on-cable-machine\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). You\u2019ll need a resistance band for this exercise.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand leaning slightly forward in front of a vertical pole or other stable surface,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have enough space between you and the pole to lean more forward,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loop a resistance band attached to the pole with one foot,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch the band backward as far as possible while leaning more toward the pole,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage the glutes and core as you enter the rep,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release in a controlled manner and repeat on both sides.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Side_Leg_Raises\"><\/span><b>Standing Side Leg Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Standing side leg raises target the glutes, hips, and quads (<\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/move-of-the-month-standing-side-leg-raise\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Note, this exercise is challenging to execute properly. Follow these instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight with your hands on your hips throughout the exercise,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core and glutes while shifting support onto one leg,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flex your foot as you lift the unsupported leg sideways as far as possible,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for a greater challenge before returning to repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"For_more_calisthenics\"><\/span><b>For more calisthenics:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/calisthenics-basics\/\"><span style=\"font-weight: 400;\">Calisthenics Basics<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/front-lever-calisthenics\/\"><span style=\"font-weight: 400;\">Front-Lever Calisthenics<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/good-calisthenics-workout\/\"><span style=\"font-weight: 400;\">Good Calisthenics Workout<\/span><\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bodyweight_glute_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/27.png\" alt=\"best bodyweight glute exercises\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Are_3_Exercises_Enough_to_Grow_Glutes\"><\/span><strong>Are 3 Exercises Enough to Grow Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The American College of Sports Medicine suggests 8-10 exercises per muscle group for maximum results, hypertrophy, and muscle gains (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). They also recommend 8-12 reps for novice trainers and 6-12 reps for intermediate or advanced trainers with a higher load per muscle group 2-5 times weekly.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_My_Glutes_Grow_if_I_Squat_Every_Day\"><\/span><strong>Will My Glutes Grow if I Squat Every Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Your glutes will grow, but shouldn\u2019t train them every day. A Spanish study found that squats and lateral lunges helped individuals gain lean muscle mass and strength in their glutes and legs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5874004\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). The American College of Sports Medicine only recommends 2-3 days of resistance training weekly for novice trainers and 2-5 days for advanced trainers (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21694556\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_Glutes_Grow_With_Weight_or_Reps\"><\/span><strong>Do Glutes Grow With Weight or Reps?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A small Journal of Strength and Conditioning Research study found that healthy men using heavy loads with low reps gained as much muscle mass as men using low-weight and high reps (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2015\/10000\/Effects_of_LowvsHigh_Load_Resistance_Training.36.aspx\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). However, high-weight and low-reps improved strength more significantly, but high reps are as effective for muscle gain. Progression remains the key, even with reps (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_Possible_to_Grow_Glutes_Without_Growing_Legs\"><\/span><strong>Is it Possible to Grow Glutes Without Growing Legs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It isn\u2019t realistically possible to isolate specific muscles because they are connected to others, even with glute-specific exercises. The Spanish study shows how half-glutes caused muscle gains in the <\/span><i><span style=\"font-weight: 400;\">vastus lateralis<\/span><\/i><span style=\"font-weight: 400;\"> and <\/span><i><span style=\"font-weight: 400;\">lateral gastrocnemius<\/span><\/i><span style=\"font-weight: 400;\"> muscles, while lateral lunges caused gains in the <\/span><i><span style=\"font-weight: 400;\">adductor major<\/span><\/i><span style=\"font-weight: 400;\"> and <\/span><i><span style=\"font-weight: 400;\">vastus medialis<\/span><\/i><span style=\"font-weight: 400;\"> lower leg muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5874004\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_bodyweight_glute_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best bodyweight <\/span><a href=\"https:\/\/betterme.world\/articles\/glute-exercises-for-men\/\"><span style=\"font-weight: 400;\">glute exercises<\/span><\/a><span style=\"font-weight: 400;\"> improve endurance, strength, and mass similar to weightlifting, when completed with improved form and progressive load. Choose the right number of exercises, reps, and sets for your fitness level, and start growing those glutes today.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The best bodyweight glute exercises give you the perfectly toned butt you want and help support your weightlifting goals. Which bodyweight glute exercises help best in achieving your goals? Not all glute bodyweight workouts will fit like a glove.\u00a0 Fortunately, our range of bodyweight glute exercises focus on a variety of goals, including no equipment [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":60296,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54,6],"tags":[],"coauthors":[45],"class_list":["post-60252","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-workouts","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>20 Best Bodyweight Glute Exercises to Grow Your Glutes at Home - BetterMe<\/title>\n<meta name=\"description\" content=\"The 20 \u2605 BEST BODYWEIGHT GLUTE EXERCISES \u27a4 let you grow your glutes at home with no equipment or minimal items you find at home. Discover our best choices today.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"20 Best Bodyweight Glute Exercises to Grow Your Glutes at Home\" \/>\n<meta property=\"og:description\" content=\"The 20 \u2605 BEST BODYWEIGHT GLUTE EXERCISES \u27a4 let you grow your glutes at home with no equipment or minimal items you find at home. Discover our best choices today.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-29T14:27:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2046068117-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1706\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"20 Best Bodyweight Glute Exercises to Grow Your Glutes at Home\",\"dateModified\":\"2024-04-29T14:27:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/\"},\"wordCount\":2386,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2046068117-scaled.jpg\",\"articleSection\":[\"Leg Workouts\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The best bodyweight glute exercises give you the perfectly toned butt you want and help support your weightlifting goals. Which bodyweight glute exercises help best in achieving your goals? Not all glute bodyweight workouts will fit like a glove.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fortunately, our range of bodyweight glute exercises focus on a variety of goals, including no equipment or intense unilateral exercises. Let\u2019s discover the best glutes bodyweight exercises for a toned yet strong butt.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Most Effective Exercise for Glutes?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Scientifically proven bodyweight glute exercises to grow your glutes include:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Glute bridge (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5534144\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Hip thrusts (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6544005\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Side leg raises (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/heart-health\/move-of-the-month-standing-side-leg-raise\\\"><span style=\\\"font-weight: 400;\\\">13<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Lunges (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5874004\/\\\"><span style=\\\"font-weight: 400;\\\">16<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Squats (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/ar ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/\",\"name\":\"20 Best Bodyweight Glute Exercises to Grow Your Glutes at Home - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2046068117-scaled.jpg\",\"dateModified\":\"2024-04-29T14:27:08+00:00\",\"description\":\"The 20 \u2605 BEST BODYWEIGHT GLUTE EXERCISES \u27a4 let you grow your glutes at home with no equipment or minimal items you find at home. Discover our best choices today.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2046068117-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2046068117-scaled.jpg\",\"width\":2560,\"height\":1706},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"20 Best Bodyweight Glute Exercises to Grow Your Glutes at Home\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"20 Best Bodyweight Glute Exercises to Grow Your Glutes at Home - BetterMe","description":"The 20 \u2605 BEST BODYWEIGHT GLUTE EXERCISES \u27a4 let you grow your glutes at home with no equipment or minimal items you find at home. Discover our best choices today.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"20 Best Bodyweight Glute Exercises to Grow Your Glutes at Home","og_description":"The 20 \u2605 BEST BODYWEIGHT GLUTE EXERCISES \u27a4 let you grow your glutes at home with no equipment or minimal items you find at home. Discover our best choices today.","og_url":"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-04-29T14:27:08+00:00","og_image":[{"width":2560,"height":1706,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2046068117-scaled.jpg","type":"image\/jpeg"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c"},"headline":"20 Best Bodyweight Glute Exercises to Grow Your Glutes at Home","dateModified":"2024-04-29T14:27:08+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/"},"wordCount":2386,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2046068117-scaled.jpg","articleSection":["Leg Workouts","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The best bodyweight glute exercises give you the perfectly toned butt you want and help support your weightlifting goals. Which bodyweight glute exercises help best in achieving your goals? Not all glute bodyweight workouts will fit like a glove.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Fortunately, our range of bodyweight glute exercises focus on a variety of goals, including no equipment or intense unilateral exercises. Let\u2019s discover the best glutes bodyweight exercises for a toned yet strong butt.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Most Effective Exercise for Glutes?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Scientifically proven bodyweight glute exercises to grow your glutes include:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridge (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5534144\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip thrusts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6544005\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side leg raises (<\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/move-of-the-month-standing-side-leg-raise\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5874004\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/ar ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/","url":"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/","name":"20 Best Bodyweight Glute Exercises to Grow Your Glutes at Home - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2046068117-scaled.jpg","dateModified":"2024-04-29T14:27:08+00:00","description":"The 20 \u2605 BEST BODYWEIGHT GLUTE EXERCISES \u27a4 let you grow your glutes at home with no equipment or minimal items you find at home. Discover our best choices today.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2046068117-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/shutterstock_2046068117-scaled.jpg","width":2560,"height":1706},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/best-bodyweight-glute-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"20 Best Bodyweight Glute Exercises to Grow Your Glutes at Home"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/60252","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=60252"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/60252\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/60296"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=60252"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=60252"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=60252"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=60252"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}