5 Effective Bodyweight Glute Exercises for Your 2021 Workout

It’s never too late to get that lifted butt you’ve always wanted. But building your glutes is more than just for the aesthetics. Glute exercises strengthen your glute muscles, which help you jump higher and run faster while strengthening other muscle groups like your core and lower back. Better yet, you can grow your glutes from anywhere. You don’t need to sweat it out at the gym or own a set of dumbbells to get a heart-pumping glute workout in – all you need is your bodyweight. With that being said, here are 5 bodyweight glute exercises you can do from home.

1. Single Glute Leg Bridges

This is a staple glute isolation exercise. Lie on your back with your knees bent and pointed up towards the ceiling. Have your feet shoulder-width apart and away from your body so that your calves are perpendicular to the floor. Then, take your right leg and lift it straight into the air. With your shoulders and chest on the floor, push through your heel on your left foot to elevate your hips into the air. Finally, lower your hips onto the ground and repeat on the other leg. 

2. Bodyweight Sumo Squats

Have your feet wide apart, and toes slightly pointed outwards. To avoid lower back pain, make sure your back is straight. Then push your hips back and bend your knees, lowering your body into a squat. Make sure your knees don’t go over your toes. Finally, push through your heels to get back up.

3. Fire Hydrants

Although this exercise may look strange, your side glutes will be thanking you after this one. Go on all fours, making sure your back is straight. Take your right knee and lift it up to the side, making sure it’s bent at a 90-degree angle. If you can, hold it there for 3 seconds, then lower your knee. Repeat on both legs.

4. Side Lunges

You’ll have a shapely butt after this exercise. Stand with your feet wide apart. Shift all your bodyweight onto one leg and bend that knee while pushing your hips back. Afterward, push up through your heels to get back up. 

5. Elevate Split Squats

This exercise is more advanced but completely doable. Put a chair behind you and place your right foot on it. Stand far enough away from the chair so that your right leg can still bend freely. Afterward, push your hips back while bending your left knee to lower your body. When you come back up, push your weight through your heels. Repeat on the other leg.

With just your bodyweight and a consistent routine, you can see drastic changes in your glutes. Besides a perkier butt, you’ll feel amazing as all the endorphins and energy run through your body after every workout session.