Log in to BOXROX Pro

Log in to BOXROX Pro

10 Home Bodyweight Glute Exercises for ALL Athletes (No Equipment Required)

Home Bodyweight Glute Exercises are an excellent way to train and develop your glutes. The gluteus maximus — that is your butt for the uninitiated — is the largest muscle in the body.

Developing strong glutes will help you build better squats, deadlifts, and everything in between (yes, even overhead lifts).

Home Bodyweight Glute Exercises

If you can’t figure out the most efficient way to activate your glutes, you’re just not going to be able to maximize your gains.

The gluteal region is an anatomical area located posteriorly to the pelvic girdle, at the proximal end of the femur. The muscles in this region move the lower limb at the hip joint.

The muscles of the gluteal region can be broadly divided into two groups:

  • Superficial abductors and extenders – group of large muscles that abduct and extend the femur. Includes the gluteus maximus, gluteus medius, gluteus minimus and tensor fascia lata.
  • Deep lateral rotators – group of smaller muscles that mainly act to laterally rotate the femur. Includes the quadratus femoris, piriformis, gemellus superior, gemellus inferior and obturator internus.

Right now many people do not have the luxury of being able to go to the box, gym or have weights and training equipment at home. Therefore these exercises are designed to be done anywhere, with zero equipment. Add these Home Bodyweight Glute Exercises into your training. 

Home Bodyweight Glute Exercises

1. HIP THRUST

The Hip Thrust is a must for everyone looking to develop a stronger, bigger butt, because it makes your butt work against gravity at an optimal angle. You can use the resistance band around your knees to activate your side glutes more.

Support your upper back on a couch, bed, or a bench, so that the lower part of your shoulder blades is located on the edge of the surface. Look for a height where your chest and knees can be in a straight line. Pull your feet towards you so that they are placed below your knees. Keep your knees bent and push through the heels to lift your hips up from the ground.

Experiment with your foot positions to find an angle where you feel your glutes really working.

2. SINGLE LEG HIP THRUST

Take the Hip Thrust exercise to the next level!

The setup is the same as for the Hip Thrust, followed by lifting one foot off of the ground. Push through the heel on the floor and use your hips to lift yourself up. Don’t let your hips fall towards one side, keep them level. Repeat with the other leg.

Related news