Bodyweight Glute Exercises

29 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell Bodyweight Kettlebell Machine Smith Machine

Vastus lateralisVastus medialisRectus femoris

Single Leg Glute Bridge

Bodyweight

Gluteus maximus

Bodyweight Walking Lunge

Bodyweight

Gluteus maximusVastus lateralis

Freehand Jump Squat

Bodyweight

Vastus lateralisVastus medialisGluteus maximus

Vastus lateralisGluteus maximus

Vastus lateralisVastus medialisGluteus maximus

Knee Tuck Jump

Bodyweight

Vastus lateralisGluteus maximusMedial gastrocnemius

Vastus lateralisVastus medialisGluteus maximus

Scissors Jump

Bodyweight

Vastus lateralisVastus medialisGluteus maximus

Side Standing Long Jump

Bodyweight

Vastus lateralisVastus medialisGluteus maximus

Sit Squats

Bodyweight

Vastus medialisVastus lateralisGluteus maximus

Split Jump

Bodyweight

Vastus lateralisVastus medialisGluteus maximus

Standing Long Jump

Bodyweight

Vastus lateralisVastus medialisGluteus maximus

Step-up with Knee Raise

Bench Reverse Hyperextension

Feet-Elevated Glute Bridge

Bodyweight

Gluteus maximus

Programs with these exercises

At-Home Glute Workout (No Equipment)

Bridges, lunges, kickbacks and leg raises: everything to load the gluteus maximus and medius at home, three times a week.

Beginner · 3 times a week · Home No-Equipment Full Body Home Workout

Three bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.

Beginner · 3 times a week · Home Fat-Burning HIIT Workout at Home

A 25-minute no-equipment interval circuit: burpees, jumps, mountain climbers and planks — high heart rate, every muscle working.

Intermediate · 3 times a week · Home 20-Minute Beginner Home Workout

A gentle start: six simple bodyweight moves, 20 minutes, three times a week. Incline push-ups, squats, bridges and planks.

Beginner · 3 times a week · Home