11 At-Home Glutes Workouts for a Stronger Booty

11 At-Home Glutes Workouts for a Stronger Booty

If you’re looking to build your glutes and achieve a firmer, fuller backside, you don’t need a gym membership or expensive equipment. There are plenty of at-home glutes workouts that can help you develop stronger, more toned glutes using just your body weight, resistance bands, or dumbbells. Whether you’re a beginner or an experienced fitness enthusiast, these glutes workouts for women and men will help you sculpt and grow your glutes in the comfort of your home.

1. Glute Bridges (Bodyweight)

Target muscles: Glutes (mainly gluteus maximus), hamstrings, lower back

A fundamental glutes workout that’s simple but effective, the glute bridge primarily targets the glutes while also working the hamstrings and lower back.

How to do it:

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Engage your core and lift your hips toward the ceiling by pressing your heels into the ground.
3. Squeeze your glutes at the top of the movement and hold for 2 seconds.
4. Lower your hips back down and repeat.

Tip: To increase intensity, perform this glute workout with dumbbells on your hips or try a single-leg glute bridge.

2. Donkey Kicks (Bodyweight)

Target muscles: Gluteus maximus, gluteus medius, hamstrings

How to do it:

1. Begin on all fours with wrists aligned under your shoulders and knees under your hips.
2. Keeping your knee bent, lift one leg toward the ceiling while squeezing your glutes.
3. Lower back to the starting position and repeat.
4. Switch legs after completing the reps.

Tip: Add a resistance band around your knees to increase the resistance and tone your glutes even more.

3. Bulgarian Split Squats (Bodyweight or Dumbbells)

Target muscles: Glutes, quadriceps, hamstrings

The Bulgarian split squat is a fantastic lower-body exercise that targets the upper glutes while also working the legs. It’s a great way to build both strength and definition.

How to do it:

1. Stand a few feet in front of a bench or step and place one foot behind you on it.
2. Lower your body into a lunge position, ensuring your front knee stays over your ankle.
3. Push back up to the starting position while engaging your glutes and legs.
4. Repeat on each side.

Tip: To increase the difficulty, hold dumbbells in each hand or perform jumping Bulgarian split squats.

4. Hip Thrusts (Bodyweight or With Weights)

Target muscles: Gluteus maximus, hamstrings

Hip thrusts are one of the best glutes workouts for a reason—they can help build size and strength quickly. They can be performed on the floor or with a bench for more range of motion.

How to do it:

1. Sit on the ground with your upper back resting on a bench.
2. Roll a barbell or weight over your hips (if using).
3. Drive through your heels to lift your hips towards the ceiling.
4. Squeeze your glutes at the top and lower back down.

Tip: You can also use a resistance band around your knees or perform single-leg hip thrusts for an added challenge.

5. Frog Pumps (Bodyweight)

Target muscles: Glutes, inner thighs

Frog pumps are similar to glute bridges but with a wider leg stance, targeting your glutes from a different angle and engaging your inner thighs.

How to do it:

1. Lie on your back with knees bent and soles of your feet pressed together.
2. Engage your glutes and lift your hips toward the ceiling.
3. Squeeze at the top, then lower back down.

Tip: Perform this exercise faster for more of a cardio burn or slow it down for maximum muscle engagement.

6. Glute Kickbacks (Bodyweight or Resistance Band)

Target muscles: Gluteus maximus, gluteus medius

Glute kickbacks are effective for targeting the bottom glutes and helping shape your butt. Add a resistance band around your knees for extra resistance.

How to do it:

1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Keeping your leg straight, lift one leg behind you and squeeze your glutes at the top.
3. Slowly lower the leg and repeat. Switch legs after completing reps.

Tip: You can use a resistance band around your ankles to increase the resistance and tone your glutes.

7. Step-Ups (Bodyweight or With Dumbbells)

Target muscles: Glutes, quadriceps, hamstrings

Step-ups are a great way to target your glutes and hips and build lower body strength at home.

How to do it:

1. Find a sturdy bench or step.
2. Step up with your right leg and press through the heel to lift your body.
3. Step back down and repeat with the left leg.

Tip: Hold dumbbells for added resistance, or increase the height of the step for a more challenging workout.

8. Lateral Band Walks (With Resistance Band)

Target muscles: Gluteus medius, outer thighs

Lateral band walks are excellent for targeting the side glutes and outer thighs, improving the strength of your hips and stabilizing muscles.

How to do it:

1. Place a resistance band around your legs just above your knees.
2. Squat slightly and step sideways, maintaining tension in the band.
3. Take 10-15 steps to the right, then return to the left.

Tip: Perform this exercise slowly to maximize time under tension for glute activation.

9. Sumo Squats (Bodyweight or With Dumbbells)

Target muscles: Glutes, inner thighs, quadriceps

Sumo squats widen your stance and shift the emphasis to the inner thighs and glutes, especially the lower glutes.

How to do it:

1. Stand with your feet wider than shoulder-width apart and toes pointed out.
2. Lower into a squat while keeping your back straight and chest up.
3. Press through your heels to return to standing.

Tip: Hold dumbbells or a kettlebell in front of you for added resistance.

10. Reverse Lunges (Bodyweight or Dumbbells)

Target muscles: Glutes, hamstrings, quads

Reverse lunges are a fantastic exercise for targeting both the glutes and hips while improving balance and stability.

How to do it:

1. Stand with feet hip-width apart.
2. Step back with your right leg into a lunge, lowering your body until your left thigh is parallel to the ground.
3. Press through your left heel to return to standing.
4. Repeat on the other side.

Tip: Hold dumbbells by your sides to increase intensity or add a jump as you step back for a plyometric variation.

11. Single-Leg Romanian Deadlifts (Bodyweight or With Dumbbells)

Target muscles: Glutes, hamstrings, lower back

The Romanian deadlift is excellent for targeting the glutes and hamstrings, and doing it with a single leg enhances balance and stability.

How to do it:

1. Stand on one leg while holding a dumbbell in the opposite hand (or just use body weight).
2. Hinge forward at your hips while extending the free leg behind you.
3. Return to standing and switch legs after the reps.

Tip: Perform this exercise slowly for better glute activation and more muscle engagement.

Table: Summary of At-Home Glutes Workouts

These glutes workouts at home require minimal or no equipment and can be adapted to your fitness level. Whether you are looking for glutes workouts without equipment or more advanced glutes workouts with dumbbells, these exercises will help you sculpt and grow your glutes effectively.

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