For many people, the glutes are their favorite body part to work out. Not only is it aesthetically pleasing when you have a nice butt, but it also feels great when you have stronger glute muscles.
Here are some great glute exercises you can do when you’re looking for an at home glute workout. All of them can be done with minimal equipment, aside from a yoga mat and a chair if needed. You can then do all activities without worrying about your back or your knees hurting the next day.
Booty Bridge (3 sets x 15 reps)
The booty bridge is one of the most well-known glute exercises in existence. It’s simple yet very effective. For this exercise, you don’t need any equipment at all. To do the booty bridge, lie on your back with your knees bent and feet flat on the floor or propped up on a yoga block or a chair.
One of the most important things to remember is that your shoulder blades must stay pressed into the ground throughout the entire movement. Lower back down to complete a rep. From there, lift your hips as high as you can and squeeze your glutes at the top. It should be a smooth movement – not fast-paced or jerky.
Split Squat with a Dumbbell (3 sets x 12 reps per leg)
If you don’t have a workout bench lying around, this is one of the best glute exercises that can be done using just a chair. To do the split squat, place your right foot in front of you on top of a yoga mat or towel to prevent slipping.
You should then keep your back straight and chest up as you lower your body toward the ground. Pause at the bottom, then push yourself back up to complete a rep. If you’re using dumbbells, hold one in each hand by your sides with palms facing forward. For the split squat with dumbbells, start by holding the weights next to your hips – one in each hand. As you lower your body toward the ground, slowly raise the dumbbells to shoulder height so that they’re hovering over you at the top of the movement.
Wall Sit (3 sets x 30 seconds)
All you need is a wall and a yoga mat (or towel) to do this exercise. The great thing about this exercise is that it can be easily modified if needed. For example, if 30 seconds seems too easy at first, you can make the wall sit more challenging by holding out for 45 or even 60 seconds instead. You’ll feel the burn either way.
To do the wall sit, place a yoga mat against a wall. Then lean your back against the same-side hand as your glute leg and slide down into a sitting position with your other leg bent in front of you. You can then hold that position for as long as necessary to complete a set.
Single-leg Romanian Deadlift (3 sets x 12 reps per leg)
The single-leg Romanian deadlift is another great exercise for targeting and strengthening your glutes while improving balance and stability. You can choose whether or not to use dumbbells for this exercise – it’s entirely up to you. Start by standing on one leg (preferably the same side as your working glute), with your knee slightly bent and hands in front of your chest. Then slowly lower the weight you’re holding toward the ground until you feel a stretch in the glute and hamstring of your working leg. Pause, then push yourself back up to complete a rep.
These are just a few of the many glute exercises you can do when you’re doing an at-home glute workout. They’re simple, effective, and easy to fit into any schedule.
