BOXROX Pro

9 Best Bodyweight Glute Exercises for a Strong and Great-Looking Butt

Get your butt to work.

Below you will find a list of the 9 best bodyweight glute exercises for a stronger and great-looking butt according to a respected fitness coach.

The three parts of the glutes are the gluteus maximus, gluteus medius, and gluteus minimus. These muscles collectively make up the gluteal muscles or “glutes.” Each part plays a distinct role in hip movement and stability:

  1. Gluteus Maximus:
    • Location: The largest of the three gluteal muscles, it forms the bulk of the buttocks.
    • Function: The gluteus maximus is the primary muscle responsible for hip extension, which involves moving the thigh backward. It is engaged in activities such as standing up from a sitting position, climbing stairs, and running.
  2. Gluteus Medius:
    • Location: Situated on the outer surface of the pelvis.
    • Function: The gluteus medius is essential for hip abduction, which is the movement of the thigh away from the midline of the body. It plays a crucial role in stabilizing the pelvis during activities like walking and standing on one leg. Weakness in the gluteus medius can contribute to issues like hip drop and instability.
  3. Gluteus Minimus:
    • Location: Located beneath the gluteus medius.
    • Function: The gluteus minimus also contributes to hip abduction and helps stabilize the pelvis. It works in conjunction with the gluteus medius to support the hip joint during various movements. Strengthening the gluteus minimus is important for overall hip stability and preventing issues related to pelvic alignment.

Together, these three muscles work synergistically to provide strength, stability, and mobility to the hips and contribute to various movements in daily activities and exercise.

Related: 8 Barbell Glute Exercises for a Bigger Butt

And the best bodyweight glute exercises for a strong and great-looking butt would obviously target each one of these areas. And that is exactly what coach Brian Klepacki did recently.

Coach Brian Klepacki is a certified strength and conditioning specialist. He shared a warm up routine to improve your running at Critical Bench, a website focused on health and strength that delivers many tips on how to get stronger, fitter and healthier with a YouTube channel with more than 1 million subscribers.

Check out the 9 best bodyweight glute exercises for a strong and great-looking butt according to Klepacki below.

Most Scientific Way to Train Glutes How to Grow Your Flat Butt Fast

9 Best Bodyweight Glute Exercises for a Strong and Great-Looking Butt

In this a video, Coach Brian Klepacki, the creator of “Unlock Your Glutes,” shared a treasure trove of knowledge on how to sculpt and strengthen your glutes using only your body weight.

Joining him is Marcia, demonstrating each exercise with precision and expertise. Whether you’re a fitness enthusiast or a beginner looking to enhance your glute muscles, this article delves into the three essential parts of the glutes—glute max, glute medius, and glute minimus.

Divided into each of the targeted areas of the glute, the exercise are as follows:

  1. Glute Max Exercises: Coach Brian begins with the powerhouse of the glutes, the glute max. The hip thrust, glute bridge, and Bulgarian split squat take centre stage in targeting and activating these muscles. Detailed instructions, including body positioning and movement techniques, accompany each exercise. Incorporating these into your routine ensures a robust foundation for glute development.
  2. Glute Medius Exercises: Moving on to the glute medius, responsible for hip abduction, Coach Brian introduces effective exercises such as the squat to hip abduction, side plank kicks, and the quirky yet powerful frog pump. Each exercise is explained thoroughly, emphasizing correct form and the benefits of targeting the glute medius. These exercises not only sculpt the hips but also provide an engaging workout for adjacent muscle groups.
  3. Glute Minimus Exercises: The glute minimus, though a smaller muscle, is not neglected. Coach Brian introduces three challenging exercises: the clam shell, bent knee side plank hold, and single-leg glute bridge. These exercises offer a targeted approach to strengthen the glute minimus, promoting stability and balance in the overall glute structure.

From the glute max to the glute medius and glute minimus, each muscle group is given its due attention when you perform these 9 bodyweight exercises. Whether you’re a fitness enthusiast or a beginner, incorporating these exercises into your routine promises to unlock the full potential of your glutes.

To fully understand how to perform each and every single one of these exercises, simply click on the video below and watch in its entirety.

5 Best Home Glute Exercises with a Resistance Band

Glute Exercises Ranked Worst to Best

Learn More

The gluteal muscles, encompassing the gluteus maximus, gluteus medius, and gluteus minimus, transcend mere visual appeal to become integral to your overall physical well-being.

Functional Strength: These muscles, constituting some of the body’s largest, are indispensable for fundamental movements such as standing, walking, running, and ascending stairs. Robust glutes ensure the seamless and efficient execution of these everyday activities.

Injury Prevention: Well-developed glutes serve as a protective shield against injuries, particularly in the lower back and knees. They furnish stability and support to the pelvis and spine, diminishing the likelihood of strains and misalignments.

Improved Posture: Weak glutes can contribute to postural issues, manifesting as lower back pain and discomfort. Strengthening these muscles becomes a remedy, facilitating proper posture and alleviating strain on the back.

Enhanced Athletic Performance: Whether you’re an athlete or a fitness enthusiast, potent glutes significantly elevate your athletic prowess. They prove instrumental in activities such as sprinting, jumping, and lifting weights.

Balance and Stability: The strength of your glutes is intertwined with balance and stability. Their robustness assists in maintaining an upright and steady stance, reducing the risk of slips and falls, particularly as you age.

The Most Scientific Way to Train Glutes

How Often Should You Train the Glutes?

The frequency of training for your glutes depends on various factors, including your fitness level, goals, and overall workout routine. Here are some general guidelines to help you determine how often you should train your glutes:

  1. Beginners:
    • For those new to glute training, starting with 2 to 3 sessions per week is advisable. This allows your muscles to adapt and recover adequately.
    • Focus on compound movements like squats, lunges, and hip thrusts to engage multiple muscle groups, including the glutes.
  2. Intermediate to Advanced:
    • As you progress, you can increase the frequency to 3 to 4 times per week.
    • Include a variety of exercises to target different aspects of the glutes, such as strength, endurance, and stability.
    • Incorporate both bodyweight exercises and weighted exercises to challenge the muscles effectively.
  3. Listen to Your Body:
    • Pay attention to how your body responds to training. If you experience excessive soreness, consider allowing more time for recovery.
    • Recovery is crucial, and it’s during rest that your muscles repair and grow stronger.
  4. Split Training:
    • Some individuals prefer splitting their workouts to focus on specific muscle groups each day. For example, you might dedicate one day to lower body workouts, including glutes, and another day to upper body workouts.
    • This approach allows for more targeted training and ample recovery time.
  5. Individual Goals:
    • Your training frequency can also be influenced by your goals. If your primary goal is to build size and strength, you might opt for fewer, more intense sessions. If your goal is endurance and toning, more frequent sessions with lighter resistance may be beneficial.
  6. Include Rest Days:
    • It’s crucial to include rest days in your weekly routine. Overtraining can lead to fatigue, increased risk of injury, and diminished performance.
    • Rest days allow your muscles and central nervous system to recover, preventing burnout.

Remember that individual responses to training vary, and there is no one-size-fits-all approach. Experiment with different frequencies and listen to your body to find the optimal training schedule for your glutes. Additionally, consulting with a fitness professional or trainer can provide personalized guidance based on your specific needs and goals.

The Best Glutes Hypertrophy Guide You Will Find

Best Booty Exercises

How Exercise Can Transform Your Glutes:

The journey from ordinary to extraordinary glutes is within reach through consistent exercise. A well-designed workout routine yields a spectrum of benefits:

Increased Muscle Mass: Targeted resistance exercises like squats and lunges direct focus on the gluteal muscles, fostering growth and definition.

Toning and Sculpting: Exercise acts as a sculptor, molding and shaping the glutes into a firmer and more aesthetically pleasing form.

Fat Loss: Coupling glute exercises with a balanced diet and cardiovascular workouts contributes to overall fat loss, allowing the toned glutes to emerge prominently.

Improved Functionality: Strengthening the glutes leads to enhanced mobility, agility, and efficiency in performing various physical tasks.

Boosted Confidence: Attaining a strong and aesthetically pleasing buttocks can elevate self-confidence and body image, fostering an overarching sense of well-being.

5 Mistakes Keeping Your Butt Flat

How to Get Better Glutes in 22 Days

Image Sources

Related news