Get your booty in shape anywhere, anytime.
Some people love the gym, others not so much! The great thing about body weight glute exercises for a better butt is that you can do them at home. No special outfits, no expensive equipment, heck – you don’t even need shoes if you don’t want to wear them! You don’t need a separate room or even a large area to get a toned butt at home.
Are you living in a tiny apartment? You can still do body weight exercises for your glutes. Move that coffee table out of the way, and there you have it – room to do your workout. SkinnyMs. put together some of the best body weight exercises for your glutes to help you get started.
Body Weight Glute Exercises
We all want to look good from every angle. One way to achieve that goal and stay strong is to exercise our glutes, two of the largest muscles in the human body. When they’re out of shape, they don’t look as good as they could, and they don’t function that well, either. The great news is these fantastic body weight exercises will whip your booty into shape in no time!
When you think of a good body weight glute workout, squats are probably the first thing that comes to mind. Squats are great and we highly recommend them. But, there are other glute exercises without weights that work just as well.
For an effective 20-minute body weight glute workout, start with 20 reps of each exercise – 20 with each leg when doing lunges, fire hydrants, and donkey kicks. Then, after resting, repeat for a total of four sets of all the exercises. As you continue to work out and gain strength, you can increase the number of reps or the number of sets to challenge yourself more.
1. Body Weight Glute Bridge
One great body weight glute exercise is the glute bridge. A glute bridge isolates your gluteal muscles for an effective workout. Up the intensity of this exercise by trying a Single-Leg Glute Bridge.
Lie down face up on a towel or yoga mat. Your arms should be at your sides with your feet flat on the floor. Bend your knees and engage your butt and core, raising your right leg off the ground. Pull your right knee up and towards your head. From this starting position, press down into the ground with your left leg and push your hips up into the air so your butt is raised. Go as high as possible, pause, then return to the starting position. Repeat 8 to 12 times then switch legs.
2. Walking Lunges
Another excellent exercise to add to your body weight glute workout is a walking lunge. To begin this exercise, stand with your legs shoulder-width apart. Step forward with your right leg, lowering your body to a 90-degree angle. Keeping your right heel on the ground, push back up and bring your left leg forward until you’re standing upright. Step forward with the left leg and sink into the lunge position. Continue walking forward by alternating between the right and left leg, being careful not to extend your knee over your ankle. Aim for 20 reps with each leg.
3. Fire Hydrants
There are two variations of this body weight glute exercise that can be included in your workouts: the bent knee and straight leg versions. Beginners should start with the bent knee version and only progress to straight leg fire hydrants as their glute muscles become stronger.
Start on your hands and knees in a table-top position. Keeping your knees bent, raise one leg to the side. Pause at the top of the motion, then slowly lower your leg back to the starting position. Repeat the movement with the other leg. Perform 20 reps for each leg. This exercise will help build hip stability to prevent injury and strengthen your gluteal muscles so that you can move with power during sports and other activities.
4. Donkey Kicks
This body weight glute workout exercise also begins on all fours, but instead of lifting each leg to the side, you use your glutes to lift the leg straight up behind you. Your knee should remain bent with the foot flexed and heel pushing toward the ceiling. Be sure to keep your back straight, pelvis pointed toward the ground, and avoid any back arching or sagging. The palms should be flat on the floor directly in line with your shoulders. Complete 20 reps for each leg.
5. Body Weight Squats
For this body weight glute exercise, stand tall with your legs straight and feet shoulder-width apart. Rest your hands on your hips or interlace your fingers behind your head. Flexing your hips and knees, lower your body toward the floor until it looks like you’re sitting in an imaginary chair. You may find it helpful to do this exercise with your back against a wall. It’s important to lean back on your hips; don’t lean forward.
When you’re as deep as you can go, pause and push yourself back up into a standing position using just your leg and glute muscles. To increase the intensity, hold a single dumbbell in front of your chest. Complete 20 reps. Increase the intensity by adding in a jump at the end of each rep.
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