If you are looking for a glute workout without equipment, there are plenty of simple, effective bodyweight moves you can do right at home. Training your glutes offers more than just a shapely backside—it also supports better posture, helps prevent lower-body injuries, and boosts everyday mobility.
Start with a warmup
Before your first rep, wake up those muscles with dynamic moves. Spend a few minutes performing gentle exercises that mimic your workout movements at a reduced intensity.
- March in place for 30 seconds, lifting your knees higher each time.
- Perform 10 slow bodyweight squats, focusing on a controlled descent.
A thorough warmup not only readies your body physically but also helps your mind zero in on your training.
Strengthen with squats
Bodyweight squats are one of the most popular exercises to engage your glutes, quads, and hips. With no equipment required, you can do them in even the tightest spaces.
- Start standing with feet slightly wider than shoulder-width, toes angled out gently.
- Press your hips back and bend your knees, lowering your body as if sitting in a chair.
- Keep your chest lifted and distribute the weight evenly across your heels.
- Push through your feet to return to standing.
Make it more challenging
- Add a brief pause at the bottom of each squat to increase time under tension.
- Try pulse squats: perform a small up-and-down motion near the bottom, then stand all the way up.
Activate with glute bridges
Glute bridges directly target your backside while also working your core and hamstrings. This exercise requires just a bit of space on the floor.
- Lie on your back with knees bent, feet flat on the ground, and arms by your sides.
- Engage your core, then press through your heels to lift your hips toward the ceiling.
- Squeeze your glutes for a second or two before lowering your hips slowly.
Experiment with variations
- Perform single-leg glute bridges by raising one foot off the floor and lifting with the other leg.
- Try a slow count on the way up and down to increase muscle engagement.
Build stability with lunges
Lunges help correct muscle imbalances between your left and right sides while activating glutes, quads, and more. You can stay in one spot or step across your room for a walking lunge sequence.
- Stand tall, step one foot forward, and bend both knees until your back knee is just above the floor.
- Keep your torso upright, and align your front knee over your front ankle.
- Push off your front foot to return to standing.
Choose your lunge style
- Reverse lunges can feel more stable for your knees, thanks to the backward step.
- Curtsy lunges add a slight diagonal step for extra emphasis on the outer glute area.
Enhance balance with donkey kicks
Donkey kicks isolate each glute, making them a simple but powerful addition to a no-equipment routine.
- Begin on all fours, with knees below hips and hands under shoulders.
- Keeping your knee bent, lift one leg upward and squeeze your glute at the top.
- Return your knee to the starting position without touching the floor.
Keep your core engaged
- Focus on a slow, controlled motion rather than trying to rush each rep.
- Avoid over-arching your lower back. Keep your belly button drawn in to support your spine.
Remember key takeaways
- Warm up thoroughly to activate your glutes and improve mobility.
- Bodyweight squats, glute bridges, lunges, and donkey kicks each target your glutes differently.
- Vary tempos and try single-leg modifications to challenge your muscles.
- Keep your form tight to get the most out of every rep.
Start with just a few sets of each exercise, aiming for 10 to 15 repetitions per set. As you build strength, you can add more reps or slow down the tempo for an extra burn. Before long, you will see and feel the benefits of a consistent glute workout without equipment—stronger hips, better posture, and a boost to your overall fitness.
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