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Glute Exercises For Women

10 At-Home, No-Equipment Exercises That'll Get You That Big, Big Booty

Jul 3 2018

What if we told you that you can get a truly great butt that's also the foundation of a healthier set of legs all without leaving your home? Oh, you'd be interested? That's great because that's exactly why we're here.

We asked Sarah Chadwell, CPT, how to get a great butt workout at home, and she had plenty to say. "Your glutes, aka your butt muscles, are one of the largest, most powerful muscle groups in your entire body. They are also the most commonly underused muscle group," she said. "Many of us sit on them all day and stretch the muscles out, which is bad because they go to sleep; they literally shut down. It's time to get those sleeping giants fired up so you don't end up with a flat butt."

Just like any other muscle group, if you want shapely muscles, you have to spend time focusing on working that particular group. Follow these 10 moves focussed on your backside.

Image Source: Unsplash / Jakob Owens

1. Glute Bridges With Marching

  • Lie on your back with your hands flat on the floor by your sides, palms facing down.
  • Place your heels about 10 to 12 inches from your glutes.
  • Press your heels into the floor while pushing your torso up into a bridge position.
  • Leave your right heel pressed into the floor, and keep your knee bent as you raise your left leg until your hip is at a 90-degree angle.
  • Lower your left leg back so that you're back in bridge position. Make sure you're pressing through your glutes so your pelvis doesn't lower toward the floor.
  • Now switch legs and repeat this sequence.
  • This completes one repetition. Do 10 alternating reps.
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2. Donkey Kicks

  • Begin on all fours. Your hands should be directly under your shoulders, and your knees should be directly under your hips.
  • Keep your right knee at a 90-degree angle as you slowly raise your leg behind you. Your heel will move toward your butt. At the end of the movement, your thigh will almost be parallel to the floor. Make sure to keep your back flat — no arching.
  • Squeeze your glute, then slowly return to start position.
  • Don't allow your knee to touch the floor before beginning the second repetition. Complete 15-20 reps, and then switch legs.
  • Do three full sets on each leg.
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3. Curtsy Lunges

  • Stand with your feet shoulder-width apart.
  • Grasp one fist with your other hand in front of your chest for balance.
  • Step your left leg behind you and to the right so that your thighs cross. As you are stepping, bend both knees as if you were bowing or curtsying.
  • Return to starting position.
  • Alternate and step with the other side to complete one rep.
  • Do three sets of 15 reps or a total of 30 curtsy lunges per set.
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4. Body Weight Squats With Side Kicks

  • Stand with your feet shoulder-width apart.
  • Bend your knees, lowering your hips deeply so your thighs are parallel with the floor or go a little past parallel for a deeper squat.
  • Keep your back straight and your weight in your heels.
  • Return to starting position and then immediately lift your right leg out to the side while squeezing the outer portion of your glute.
  • Lower your leg to complete the first repetition
  • Next, do a squat again.
  • When you stand from the second squat, lift your left leg just like you did the right one.
  • Complete 30 reps, alternating the side kick portion of the exercise.
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5. Lunges

  • Stand with your feet together, your back straight, and your hands on your hips.
  • Pick a point in front of you to look at to help you maintain a neutral spine.
  • Step forward with one leg.
  • 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 make sure your back knee doesn't touch the floor.
  • Keep your weight in your heels as you push back up to the starting position.
  • You can do walking lunges if you have space, or do alternating static lunges (in place).
  • Try doing as many lunges as you can in 45 to 60 seconds at a controlled pace.
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6. Reverse Lunges

  • Stand with your feet together, your back straight, hands on your hips.
  • Pick a point in front of you to look at to help you maintain a neutral spine.
  • Step backwards with one leg.
  • 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 make sure your back knee doesn't touch the floor.
  • Keep your weight in your heels as you push back up to the starting position.
  • These will be alternating static reverse lunges.
  • Try doing as many as you can in 45 to 60 seconds at a controlled pace.
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7. Standing Kickbacks

  • Stand upright with your feet together, your back straight, your hands on your hips, and your abs engaged.
  • Plant your left leg with a slight bend at the knee. It will be your balance leg.
  • Keeping both legs straight, lift your right leg directly behind you using your glute.
  • Lift your heel as high as you can without leaning too far forward. Squeeze your glute.
  • Then lower your right leg so it's parallel with your left without letting it touch the ground.
  • Then move directly into your second repetition.
  • Repeat 20 times on your right leg at a controlled pace, and then repeat lifting your left leg 20 times.
  • This is not a race. Keep the pace controlled.
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8. Clamshells

  • Lie on your side with one leg stacked on top of the other in a position similar to the fetal position. Your knees should be bent at a 45-degree angle.
  • Rest your head on your lower arm.
  • Brace your abs or draw your belly button in toward your spine.
  • Keeping your feet touching, raise the knee of your top stacked leg as high as you can. Be sure not to shift your hips or pelvis. Your lower leg should remain in contact with the floor.
  • Pause for a one count, and then return your upper leg to the starting position (on top of the other leg).
  • Then, roll over so you are on your other side. Repeat the above steps for the opposite side.
  • Complete 20 repetitions on each side.
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9. Lateral Banded Walk

  • Begin by placing a resistance band just below your knees.
  • Stand with your feet hip-width apart, keeping tension in the band.
  • Squat about halfway down.
  • Start the exercise by stepping sideways to the right as far as you can.
  • Keep tension in the band while you bring your left leg slowly toward your right. This will bring you back into your starting stance.
  • Continue stepping to the right for 15 to 20 paces. You should have a clear pathway to move down. Then change direction and go back to the left for 15 to 20 paces.
  • The lower your squat stance, the more burn you'll feel in your butt.
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10. Bulgarian Split Squat

  • Begin by placing your toes or top of your right foot behind you on a chair or other sturdy surface in your house. 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. The position is similar to a lunge with your rear foot elevated.
  • Test your starting position before beginning your reps.
  • To begin, bend your left knee and lower your body toward the floor. Lower until your stationary leg, the left leg, is bent to a 90-degree angle. Don't let your right knee touch the floor.
  • Pause and begin moving up into starting position.
  • At the top of the movement, contract your glutes.
  • This completes one rep. Do 10 to 15 reps and then switch legs.
  • Do three complete sets (three rounds for each leg).
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