What if we told you your glutes weren’t only the foundation of a healthier set of legs but also part of having a strong, functional core? That’s right: as important hip-stabilizer muscles, your glutes act as a crucial part of your core — the “powerhouse of your body,” says Kira Stokes, creator of The Stoked Method and the KSFit app.
Training your glutes helps build major foundational strength that benefits your entire body whenever and however you move. And in case you didn’t know, your glutes aren’t just a singular muscle: there are actually three.
“Your glutes are the largest muscle in your posterior chain and made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus,” Stokes explains. “These three muscles work together to provide foundational strength for the lower body in order to perform both athletic movements and daily tasks in life.”
If you suffer from lower-back pain — especially from sitting for long periods — you might need to wake up your glutes. “Strengthening your glutes can help reduce or eliminate low-back pain by providing support for your low-back muscles,” Stokes explains.
The gluteus medius (or side butt), specifically, is partially responsible for stabilizing your low back and pelvis when standing or walking.
Even though heavy squats, deadlifts, and weighted glute bridges are sure to build butt muscles, there are plenty of bodyweight glute exercises you can do to activate and build strength in your butt without any equipment needed.
Try these 10 no-equipment glute exercises, and you’ll see that you can build a powerful — and very awake — butt right at home.
(And if you want to make it more challenging, you can add dumbbells, ankle weights, or a mini resistance band to all of the moves.) Incorporate them into your workouts, or do them all together for a seriously challenging at-home butt workout.
- Glute Exercise: Clamshell
Clamshells are a favorite of Stokes. They require you to rotate your leg outward, which is done by the gluteus maximus and lots of other little stabilizer muscles.
- Lie on your left side with one leg stacked on top of the other and your knees bent at a 90-degree angle, feet in line with your hips.
- Rest your head on your arm on the floor, or prop your head up with your left hand.
- Engage your core to lift the left side of your waist so you’re not sinking into the ground.
- Keeping your feet touching, raise your right knee as high as you can. Try not to shift your hips or pelvis, and keep your lower leg on the floor.
- Pause for one count, then return your upper leg to the starting position.
- Do 20 reps, then repeat on the other side. Do two sets.
- Glute Exercise: Standing Kickback
You can do this move with ankle weights (as shown), with a mini resistance band looped about your ankles, or with just your bodyweight. No matter which variation you try, remember to keep your core engaged and try not to arch your back.
- Stand with your feet together, back straight, hands on your hips, and abs engaged. (It can be helpful to hold onto a wall or chair for balance.)
- Shift your weight onto your left leg with a slight bend at the knee.
- Squeeze your glute to lift your right leg directly behind. Try not to arch your back.
- Then lower your right leg so it’s parallel with your left without letting it touch the ground. That’s one rep.
- Do 20 reps, then repeat on the opposite side. Do three sets.
- Glute Exercise: Glute Bridge With March
Bridges are the antithesis to sitting too much, Stokes says. “Bridging wakes your glutes right up by working into hip extension and engagement. When in doubt, bridge it out!” This marching version temporarily places all your weight on one leg, which increases the challenge. If it’s too difficult, try working your way up with standard glute bridges first.
- Lie on your back with your hands flat on the floor by your sides, palms facing down. Place your feet on the floor, heels about 10 to 12 inches from your glutes. Press your feet into the floor while pushing your hips up into a bridge. This is your starting position.
- Keeping your left heel pressed into the floor, raise your bent right knee until your right hip forms a 90-degree angle.
- Press through your glutes so your pelvis doesn’t lower toward the floor, and try to keep your hips from tilting side to side.
- Lower your right leg to the floor to return to the starting position, then repeat on the opposite side. That’s one rep.
- Do three sets of 10 reps.
- Glute Exercise: Donkey Kick
Donkey kicks are one version of all-fours glute kickbacks, a move Stokes loves for waking up your glutes. You can perform this glute exercise with ankle weights (as shown) for an added challenge or with just your bodyweight.
- Begin on all fours, with your hands directly under your shoulders and your knees directly under your hips. Find a neutral spine, and engage your core.
- Keep your right knee bent at a 90-degree angle as you slowly raise your leg behind you. At the end of the movement, your thigh will be parallel to the floor. Make sure to keep your back flat — try not to arch it.
- Return to the starting position, but don’t allow your knee to touch the floor. That’s one rep.
- Do 15-20 reps, then repeat on the other side. Do three sets.
- Glute Exercise: Curtsy Lunge
Curtsy lunges can be a real glute burner, especially if you add weights, but you can still wake up your butt muscles with just the bodyweight version of this glute exercise.
- Stand with your feet shoulder-width apart. Clasp your hands in front of your chest or place them on your hips.
- Step your right leg behind you and to the left so your thighs cross. As you’re stepping, bend both knees to lower into a lunge.
- Return to the starting position, then repeat on the opposite side. That’s one rep.
- Do three sets of 10 reps.
- Glute Exercise: Bodyweight Squat With Side Kick
This combo move works your whole lower body (during the squat) and then fires up your gluteus medius, which pulls your leg sideways away from your body.
- Start standing with your feet shoulder-width apart.
- Bend your knees and lower into a squat, pausing when your thighs are parallel with the floor (or as low as is comfortable).
- Push through your legs to stand and return to the starting position. Then immediately lift your right leg out to the side while squeezing the outer side of your glute.
- Lower your leg. That’s one rep.
- Do 30 reps, alternating sides, for three sets total.
- Glute Exercise: Forward Lunge
Lunges are a super-functional movement since they most closely mimic the movement pattern of walking, according to the National Strength and Conditioning Association (NSCA). And research shows that forward lunges target the glutes much more than stationary lunges (aka split squats).
- Start standing with your feet together and hands on your hips.
- Take a big step forward with one leg, and lower your hips until both knees are bent to about a 90-degree angle.
- Make sure your front knee is in line with your second and third toes and that your back knee doesn’t touch the floor.
- Push off your front foot to step backward and return to the starting position. That’s one rep.
- Do 20 reps, alternating sides, for three sets total.
- Glute Exercise: Reverse Lunge
Reverse lunges are a great exercise for both your glutes and quads (the muscles on the front of your thigh).
- Stand with your feet together and hands on your hips.
- Take a big step backward with one leg, lowering your hips until both knees are bent to about a 90-degree angle.
- Make sure your front knee is in line with your second and third toes and that your back knee doesn’t touch the floor.
- Push off your front foot to step forward and return to the starting position. That’s one rep.
- Do 20 reps, alternating sides, for three sets total.
- Glute Exercise: Lateral Squat Walk
If you don’t have a resistance band, you can do this glute exercise move with just your bodyweight.
- Begin by placing a resistance band just above or below your knees. Stand with your feet hip-width apart, keeping tension in the band. Squat about halfway down.
- Start the exercise by stepping a big step to the right with your right foot.
- Keep tension in the band while you bring your left leg slowly toward your right.
- Continue stepping to the right for 10 to 15 paces. Then change direction and go back to the left for 15 to 20 paces.
- That’s one set. Do three sets total.
- Glute Exercise: Bulgarian Split Squat
Bulgarian split squats really work your gluteus maximus, gluteus medius, and quads. The higher the step you use, the more weight goes into your front foot, and the harder it will be. You can also add weights to make this glute exercise even harder.
- Begin by placing your toes or the top of your right foot behind you on a chair, step, or bench. Your left foot should be out in front of you, far enough that your knee won’t extend past your toes when you lower your body. Test your starting position before beginning your reps.
- Bend your left knee, and lower your body toward the floor. Lower until your left thigh is parallel to the floor, or as low as is comfortable for you. Don’t let your right knee touch the floor.
- Pause, then press into your left foot to straighten your leg and return to standing. That’s one rep.
- Do 10 to 15 reps, then repeat on the other side. Do three sets.
