Build strong glutes with this quick and effective at home glute workout! This glute-focused lower body workout combines 5 of the best glute exercises to target the butt from all angles – no squats or lunges needed. Add a resistance band to increase the intensity, or perform with just your bodyweight to make this workout beginner-friendly.
While many glute workouts prioritize squats and lunges, today’s knee-friendly workout instead uses a series of mat exercises to target the muscles in the glutes.
The five glute exercises found in this beginner butt workout target all three muscles in the glutes: the gluteus maximus, gluteus medius, and gluteus minimus.
Training your glutes not only strengthens and shapes the glute muscles, but also can reduce lower back pain and improve hip/pelvic stability.
Free Beginner Workout Plan
At Home Glute Workout FAQs
How Can I Build My Glutes At Home?
Focus on exercises that activate all three parts of the butt: the gluteus maximus, gluteus medius and gluteus minimus (the lower, upper and side glutes). Some of the best glute exercises that don’t require any equipment include donkey kicks/heel stamps, glute bridges, and hip abductions.
Hip thrusts (or glute bridges) are the best exercise you can do to target the glutes, and they’re scalable for different fitness levels. Begin with body weight glute bridges, and scale up the intensity by adding a resistance band, dumbbell or barbell hip thrust as you build strength.
What Are The Benefits of Training The Glutes?
Strong glutes help protect your knees, hips and lower back. They’re also necessary for any explsoive power movements, such as running or jumping. Additionally, the glutes are the largest muscle group in the body. That means training them is an efficient way to burn calories as well as promote muscle growth.
10-Minute At Home Glute Workout for Beginners
The five best butt exercises at home. This isolation-style glute workout has no jumping, lunges or squats and is done entirely from the mat.
Targets: Glutes, hamstrings, hips, core and pelvic floor.
This single leg exercise will challenge your balance and has been named one of the best exercises to build glute strength.
How To Do Single Leg Glute Bridges
Option to place a resistance band around your thighs, six inches above your knees.
Start laying on your back, feet hip-width apart, right foot planted on the floor and left foot extended straight overhead (ankle stacked over knee). Arms extended at your sides or arms straight overhead.
Press through your heels to lift your glutes off the mat, squeezing your glutes as you lift. Think about keeping your core engaged and knees in line with your hips.
Exhale, slowly lowering your hips to hover an inch above the mat, returning to starting position.
Modification: Perform a “B-Stance” Glute Bridge. Plant your right heel and step your left heel out slightly further away from your body, finding a staggered stance. Keep most of your weight in your right heel, left toes popped off the ground.
Glute Bridge and Abductor Open
Targets: Hip abductors (outer glutes and thighs), gluteus medius and gluteus minimus (upper and side glutes).
Glute bridges are a great exercise to improve squat and deadlift performance, build bigger and stronger glutes and alleviate knee pain and lower back pain.
How To Do Glute Bridges and Abductor Opens
Place an optional resistance band six inches above your knees.
Lie flat on the floor on your back with your knees bent and feet flat on the ground, feet hip width apart.
Press through the heels to lift your hips off the ground until your knees, hips and shoulders form a straight line. This is a glute bridge. Keep your abs drawn in, belly button pulled towards the spine, so you don’t overextend your back.
With control, lower your hips back to the ground. Repeat for a total of five glute bridges.
On your fifth glute bridge, hold your hips high at the top and pulse your legs open, stretching the band as far as you can. Repeat five pulses, then lower back down to the ground, returning to starting position.
Continue this sequence, alternating five glute bridges with five abductor pulses.
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