10+ Glute Exercises: A Workout Program for Home or the Gym
What are the most effective exercises for your glutes, and is it possible to combine them into a single workout program that you can do at home or at the gym?
At 5-Minute Crafts, we put together the best glute exercises, and we’ll tell you how to do them correctly.
Glute bridge
You can do this exercise lying on the floor or on a special mat.
- Lie on your back. Bend your knees, and place your feet on the floor.
- Tighten your abdominal muscles. This will help you keep your back flat.
- As you exhale, press your hips up, raising your butt off the floor. Don’t forget to keep your abs activated to avoid overextending your back muscles.
- On an inhale, put your butt down to return to the starting position.
This glute exercise also helps to work out your abdominal muscles. You can do it every day as a set of 10 reps, or do 3 sets of 10 reps each if you work out 3-4 times a week.
Single-leg glute bridge
This exercise can be done on the floor or on a special mat, regardless of whether you’re at home or at the gym.
- Lie on your back. Place your arms, with the palms facing down, on the floor next to your body. Bend your legs at the knees. Tighten your pelvic muscles slightly. During the exercise, keep your chin tucked (imagine that there is an egg between your chin and your neck).
- Tighten your body and raise your left leg, extending it straight. The right leg should be bent, and the knees of both legs should be next to each other. This is the starting position of the exercise.
- Squeeze the glutes and push your right foot into the floor. Raise your hips up so that your torso and hips form a straight line. Pause in this position.
- Relax your hips and slowly lower your pelvis down, returning to the starting position. Repeat the same with the other leg.
You can do 2-3 sets, consisting of 6-12 reps on each leg.
Squats
Among all glute exercises, squats are considered one of the best. They also let you strengthen the muscles of the inner and outer thighs. At the same time, this is a fairly simple exercise that is perfect for practicing at home.
- Stand up straight, and place your feet parallel to each other shoulder-width apart.
- Slowly squat down, lowering your hips down. Make sure that when you bend your knees, they don’t go further than your toes. Straighten up, returning to the starting position.
For beginners, it’s enough to do 2-3 sets of 12-20 reps.
Jump squats
This exercise will not only help you pump up your glutes, but also strengthen your legs, torso, and lower back.
- Stand up straight, and place your feet shoulder-width apart. Slightly bend your knees. Your arms should be long and by your sides. Keep your chin tucked. Tighten your core, hips, and shoulders. This is the starting position.
- Begin to squat moving your pelvis back while keeping your shins vertical. Then, from the squat position, push through the ground to jump into the air. Straighten your legs while jumping.
- Land softly, trying to distribute the weight evenly along the entirety of each foot and bending the knees. The body should remain tense.
You can do 3-4 sets of 10-15 reps each. Jump squats can be a useful cardio exercise for runners. The exercise can be done at home, but there are variations of this exercise that may require gym equipment.
Lunges
This is a good exercise for both home and gym workouts, which let you strengthen the muscles of the whole body, including your quads, hamstrings, glutes, and calves.
- Stand up straight, and look straight ahead. Take a step forward with your right foot, while lowering your pelvis down toward the floor, but not forward.
- Lower yourself until a 90° angle is formed between your legs (the left shin should be parallel to the floor, and the right shin should be at a right angle to it). Maintain this position without leaning forward.
- Push off with your right leg and return to the starting position. Switch legs.
You can do 3 sets of 10-15 reps on each leg. Perform this exercise 3-4 times a week.
Standing rear leg raise
Thanks to this exercise, you will improve your body’s balance, and strengthen your lower body, focusing on the glutes and hamstrings. You can use an elastic fitness band, putting it on as shown in the picture above.
- Stand up straight. To maintain balance, you can hold on to the back of a chair or rest your hands on the wall in front of you.
- Raise one leg moving it back a little and keeping it straight. Pause in this position while keeping your glutes tensed. Then return to the starting position. Switch legs.
If you work out only with your weight, it’s enough to do 2-3 sets of 20-30 repetitions each.
Snap jumps
This exercise can be done on the floor or on a special mat at a comfortable pace.
- Lie face down on the floor or mat. Place your hands with the palms facing down so that they are in line with your shoulders. Extend your legs straight behind you. Raise your torso into a push-up or high plank position. Tighten the muscles in your body. This is the starting position.
- Push off the ground with your feet, bend your knees, and jump forward so that your feet are close to your hands. Your back will be slightly rounded.
- Then immediately push off the ground with your feet again and return to the starting position.
Lateral band walk
This exercise is performed with the use of a resistance band which allows you to create an additional load on the glutes.
- Put a resistance band on your legs as shown in the picture above.
- Slowly lower yourself into a semi-squat position. Raise your left leg and take a step to the left. Step with your right foot next.
- Keep moving to the left. Then repeat the exercise, moving to the right side in the same way.
You can take 10-12 steps in each direction.
Side plank leg raises
This exercise can be done on the floor or on a special mat.
- Lay on your side. Place your right arm on the floor perpendicular to your body so that your weight is on the forearm and elbow. Place your left hand on your waist.
- Straighten your legs so that one foot is on top of the other. Tighten your core and lift your body as if doing a side plank.
- Then slowly lift your left leg so that it forms a 20–30° angle with your right leg.
- Lower your leg to the starting position.
After doing the necessary number of repetitions, switch sides, leaning on your left arm and raising your right leg. You can do 3 sets of 10 reps each.
Hip abduction with a resistance band
This exercise can be done on the floor or a special mat.
- Lie on your back. Bend your knees and pull them toward your chest. Tie a resistance band as shown in the picture above. Extend your arms along your body or fold them on your belly. You can lift your legs up or keep your feet on the floor.
- Slightly spread your legs apart to create tension in the glutes and on the inner surface of the thighs. Bring your legs back together. Do the exercise at a comfortable pace for 30 seconds.
Mountain climber
- Get into the starting position for a high plank or full-body push-up: your weight should rest on your hands and the tips of your toes, your body should be parallel to the floor, and your core should be tense. Your wrists should be in line with your shoulders.
- Bend your right leg at the knee and pull it toward your chest. Then straighten it and return to the starting position.
- Switch legs. Alternate repetitions on each leg. Start slowly and gradually pick up the pace.
You can do 2-3 sets of 10-20 reps on each leg. In the gym, you can try to diversify this exercise using various fitness accessories, like an expander or leg weights.
Gym equipment that can help you build your glutes
The use of exercise machines and free weights allows you to effectively work out the muscles of the lower body. However, beginners should get some experience before starting training with dumbbells and a barbell.
Machines, like a stepper, treadmill, exercise bike, cable machine, and leg press are great at building glutes. But you should only use these machines with a personal trainer who will tell you how to start and how to work out independently, especially if you’re a beginner.