Best Booty Workouts at Home – 6 Ways to Improve your Glutes with Minimum Equipment

Time to add mass to that ass!

This selection of the Best Booty Workouts at Home will help you improve your body and performance from your own house.

Understanding the Glutes

Your glutes are some of the largest muscles in your body, and having a strong backside is important to all of our foundational movements.

Best Booty Workouts at Home

This means your ability to run faster, jump higher, and squat heavier are all dependent upon your ability to generate force from your gluteus maximus. If your glutes aren’t strong enough then you will lack efficiency to do thing’s like climb mountains, balance on one leg or squat. Athletes with strong glutes will be faster, more efficient and explosive in their movements.

They consist of three different muscles: gluteus minimus, medius and maximus. These three muscles work together to rotate, abduct and extend the hip.

Developing strong glutes can also reduce your risk for injuries in the knees, lower back, hamstrings and groin. Weak glutes can cause an imbalance in the hip, which may lead to excessive medial rotation of the femur and lateral tracking of the patella, thus potentially causing knee pain.

To understand why this is, you need to understand just how muscle work. Think of muscle as a rubber-band. As you stretch that rubber band you can feel the tension build up in it (potential energy). If you let it go when the tension is fully built up, it will fling from your fingertips across the room.

This is based upon the “recoil” principal in physics. Our gluteus maximus is part of continuous chain of muscles and connective tissue that displays this “recoil” effect often during Crossfit WODs. Each time that we take a step during a run or hinge at the hips, we stretch out our glutes and rely on this “stretch-relex,” to move us. This makes our glute muscles part of a powerful engine called the posterior chain.

Best Booty Workouts at Home

Add these Best Booty Workouts at Home into your training and if you like to mix things up.


21-15-9 reps for time

  • Stiff-Legged Deadlifts (pick load & object)
  • Left Leg Pistols
  • Right Leg Pistols

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 21 reps of each movement before moving on to 15 reps and 9 reps.

Score is the time on the clock when the last round of Right Leg Pistols is completed.

Movement Standard

Stiff-Legged Deadlift: This is similar to a standard Deadlift aside from the barbell moving away from the shin to have less tension on the lower back.


AMRAP in 15 minutes

  • 20 Frog Pumps
  • 20 Single-Leg Glute Bridges (10 each leg)
  • 20 Air Squats
  • 20 Lunges (10 each leg)

Complete as many rounds as possible in 15 minutes. Must complete all reps of one exercise before moving to the next.

Score is the total number of rounds completed and reps on the unfinished round.

Tips and Strategy

Make sure that you are engaging your abs through Frog Pumps and Glute Bridges as it can be easy to overextend the lower back in these movements. If you are feeling your lower back get tight through the workout make sure to slow down, check your form, or scale the exercise back so we feel the burn in the legs and hips.

Intended Stimulus

Should be a relentless blast to the glutes. The variety of angles we use to hit the glutes should allow you to keep pushing through the 15 minutes.

Movement Standards

Frog Pump: Lay on the ground with your back flat on the ground and feet together just like in Butterfly Sit-Ups. Lift your hips from the ground with your upper back still planted on the ground. Lift your hips all the way up then lower them down for one repetition.

“Frog Pump” Movement Demo

Single-Leg Glute Bridge: Lay on the ground with your back flat on the ground and feet close to the hips. Raise one leg fully extended while the other foot stays on the ground. Lift your hips towards the sky and down to the ground for one repetition.

“Single-Leg Glute Bridge” Movement Demo


Add a weight across your lap for frog pumps and glute bridges if you have it. Sub to double leg glute bridges if you cannot reach full hip extension on every rep.

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