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Build that Booty! 10 Home Bodyweight Glute Exercises for ALL Athletes (Zero Equipment Required)

Perfect for everyone that can't get to the gym/box right now.

7. Home Bodyweight Glute Exercises – FROG PUMP

Here is another great muscle builder for your glutes. Don’t forget, you might need a lot of reps (20+) to really feel this one burn.

Lie on your back with your knees bent and pointed outwards and the soles of your feet together (toes to toes, heel to heel). Squeeze your glutes to lift your hips up until your body forms a straight line from neck to knee. Pushing your heels together as you lift your hips up or bringing your feet closer to your butt can help activate your glutes more.


The Donkey Kick is a popular move for targeting the glutes. It works great when used in a super set with the Fire Hydrant for an all-around glute pump. Add a resistance band around your knees to make the exercise harder. Make sure to check these exercise mistakes before your start.

Get on all fours. Lift one heel up towards the ceiling while keeping your knee bent. Don’t arch your back to lift your leg up – initiate the movement from your hips/glutes. It’s all about activating your glute to lift your leg, not about lifting your foot as high as possible. Repeat with the other leg.

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