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.
Build stronger glutes at home entirely from the mat – no squats, lunges or jumping necessary.
We’ve shared No Squat Booty Workouts and No Lunge Lower Body Workouts before – and you’ve been asking for more.
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.
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.
While strength training is the most effective way to build the glute muscles, if you don’t have weights available you can strengthen the glutes using just your bodyweight or resistance bands.
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.
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.
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.
Add lower body workouts like this one to your home training program 1-2 times a week to build muscle mass and increase endurance.
Mini Loop Resistance Band (discount code: NML). Or perform each move with just your bodyweight.
Follow along with the guided Glute Workout for Women on YouTube, led by certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
Targets: Gluteus maximus, hip abductors and core.
Targets: The gluteus maximus (the largest of your three glutes muscles) core and shoulder muscles.
This quadruped heel stamp is the the more isolated and controlled version of a “donkey kick” exercise, limiting the range of motion to increase tension on the glutes.
Targets: Gluteus maximus (large glute muscles), gluteus medius (side butt muscles or outer glute muscles), gluteus minimus (hip extension) and lower back.
During a frog glute lift, you are abducting and externally rotating the hips (heels together and knees out). As a result, this eliminates the use of the hamstrings to isolate the glute muscles.
Modification: Perform froggy pumps/frog glute bridges if you’re not comfortable lying on your stomach.
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.
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.
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.
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I like the selection of excercises that target glutes also the shop this post feature is unique and helpful
Hi! So happy to hear you are loving the variety of NML workouts and the ability to shop our looks! You are awesome! Keep coming back for more!