10 Best Bodyweight Glute Exercises | Pump Your Butt

The glutes are probably the most common muscle group that is under-active. Strengthening your glute muscles will help you lift more, run faster, look better, and prevent injuries. The glutes are also an important part of the core and form an estetically perfect athletic shape. You can build glutes at home with our kick-butt, glute-firming workout relying on your own bodyweight. These are quite simple yet highly effective exercises.

1. Sumo squats

Step 1

Stand up straight, feet very shoulder width apart, toes turned strongly to the sides. Back straight, bark muscles tense, look forward, chest up.

Step 2

Start squatting: trying to keep your back as straight as possible, chin and chest up, pelvis down. Tilt your back just to keep your balance, no more. Try not to bend your knees inward.

Step 3

Lower yourself as low as possible, keeping your pelvis below your knees and resting your heels on the floor, not your toes (this requires that your back be as upright as possible).

Step 4

At the bottom point, mentally concentrate on your glutes, squeeze them and push yourself upward with your buttocks, resting your heels on the floor. Do not straighten knees up to the end in the upper point, leave them slightly bent.

Do three sets of 20-30 repetitions. To complicate the exercise, take a weighting agent in your hands: it may be a dumbbell or, for example, a 5-liter bottle of water.

2. Bulgarian lunges

Step 1

Find a support slightly below knee height. Put one leg forward and the other leg back on the support. At the knee of the supporting leg, the angle should be about 90 degrees or slightly more. Keep your back straight, don’t slouch, and keep your shoulder blades together.

Step 2

Lower yourself down as low as possible. Keeping your back straight, you can tilt it forward – the greater the tilt, the less the load on the front thigh surface of the supporting leg and more on the back thigh surface of the same leg will tend to be.

Step 3

Resting the heel of your supporting foot on the floor, push yourself upward. Do not straighten the knee of the supporting leg all the way out, leave it slightly bent.

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Do three sets of 10-15 repetitions for each leg. To make the exercise more difficult, take dumbbells in your hands.

3. Glute bridge (Pelvic Raises)

Step 1

Lie on the floor, arms along your body, and bend your knees.

Step 2

Leaning on your shoulders, lift your pelvis as high as possible so that there is a 90-degree or slightly larger angle at the knees.

Step 3

Squeeze your buttocks as much as possible at the top point, count to two, gently return to the starting position.

Do three sets of 25-30 repetitions. To make the exercise more difficult, place a weight on your thighs.

4. One-leg pelvic raises

Step 1

Sit on the floor with your hands behind your shoulders and your legs bent at the knees.

Step 2

Push yourself with your pelvis up so that your chest, abdomen, and thighs are parallel to the floor and the angle at the knees is about 90 degrees or slightly more. Pull your hips upward as much as possible.

Step 3

Squeeze your buttocks at the top point, count to 2 and quietly lower your pelvis down

Do 3 sets of 15-20 reps for each leg.

5. Pulsating squats with side swings

Step 1

Stand in the classic squat position: feet slightly wider than shoulders, toes slightly turned, knees slightly bent, arms arbitrarily, back straight, cortex muscles tense, gaze forward.

Step 2

Do a squat: first pull your pelvis back, then, while continuing to pull your pelvis back, begin to bend your knees. Do not bend your knees inward, they should be about in line with the second toe. Don’t slouch your back, try to keep it straighter, but with the natural inclination necessary for balance, while pressing your heels into the floor.

Step 3

Lower your pelvis as far as you can. From this position, resting your heels on the floor, on an exhale push yourself up, but not all the way up, stay in a half crouch.

Step 4

Lower yourself into the squat again. Do 3 of these pulsating squats, then straighten up, leaving your knees slightly bent, and do a powerful sideways swing with one leg as high as possible. This is 1 repetition.

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Do 3 sets of 20-25 reps.

6. Sliding Lunges to the Side

Step 1

This exercise should preferably be done on a slippery surface – laminate or tile – with a towel on another slippery pad. Place one foot (barefoot or in non-slip shoes) on the floor. Put the other foot on the towel.

Step 2

With the foot, that is on the towel, begin to slide gently to the side – in a lateral lunge. Pull your pelvis back. Your back is straight, leaning naturally for balance. Pull your leg as far back as possible, lower into a crouch.

Step 3

Also take your time getting back up, pulling the leg with the towel toward you. The inner thigh surface of the leg that is sliding should work,

If there is no possibility to do sliding lunges, do ordinary side lunges: i.e. make a maximum step with your foot to the side, squat and return back.

Do three sets of 15-20 reps for each leg

7. Plank with leg swings

Step 1

Take an elbow bar position: body stretched in one line, look forward, head not falling into shoulders, shoulder blades are brought together, pelvis is not falling and not bent upward, abdomen is picked up, try to pull it to the spine, heels back.

Step 2

Pull one leg off the floor and bend at the knee so that the thigh is parallel to the floor and the shin is perpendicular, heel up. Keep your pelvis in a plane parallel to the floor, don’t let it twist.

Step 3

Swing your leg up as much as possible without twisting your pelvis or involving your lower back.

Step 4

At the top point, count to two, concentrating on your buttocks. Lower to the starting position (when the thigh is parallel to the floor).

Do this exercise until you feel a burning sensation – remember this number of repetitions – and 10-15 more repetitions. Do the same number of repetitions on the other leg.

8. Pistol squats

Step 1

Stand up straight, back straight, cortex muscles tense, one leg up.

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Step 2

Start squatting on one leg, pelvis back and pull it back and down. Slightly tilt your body, with your back roughly parallel to the shin of the supporting leg. Extend arms forward for balance. Press the heel of your supporting leg into the floor.

Step 3

Lower yourself as low as possible.

Step 4

Resting your heel on the floor, push yourself upward with your supporting leg in a powerful movement. Keep your back straight and keep your balance with the help of your arms.

Do 3 sets of 10-15 reps per leg.

If you have difficulty doing this exercise, hold on to a support with your hand and/or squat on some support until you lightly touch it.

9. Reverse lunges

Step 1

Stand flat, feet shoulder width apart, bark muscles tense and support the spine, chest thrust up, chin lifted.

Step 2

Step back and lower your pelvis down, practically touching the floor with your knee, but keep your foot tense, don’t bump your knee into the floor. Keep your back straight with a slight tilt as needed for balance.

In the lunge position, your back should be approximately parallel to the shin of the supporting (front leg), with respect to the floor, this would be an angle of slightly less than 90 degrees. Don’t put your back leg too far back, the angle at the knee should be about 90 degrees or more.

Step 3

Resting the heel of the supporting leg on the floor, with a powerful movement as you exhale, push yourself upwards, return the leg to the starting position.

Do 3 sets of 15-20 repetitions per leg. To complicate the exercise, take dumbbells in your hands.

10. Alternating Frog

Step 1

Stand in a plank position with straight arms: body stretched into a string, head, buttocks and heels in line. Look forward, heels back. Arms under shoulders.

Step 2

Take a big jump with one foot toward the arm so that the foot is at palm level on its outer side. The other foot stays in place.

Step 3

Do the next jump by switching legs.

Do three sets of 20 jumps each.

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