10 Bodyweight Glute Exercises You’re Probably Not Doing
If you’re looking to activate your glutes with effective, bodyweight exercises that can be done anywhere, these 10 unique moves might be just what you need. Each exercise in this guide is designed to help you engage your glutes, increase strength, and build muscle without weights. Let’s dive in!
1. Kneeling Hip Drive
We’re starting on the ground with a Kneeling Hip Drive. This move targets the glutes and allows you to focus on squeezing with each rep.
How to do it: Begin kneeling with your hips hovering just above your heels. Slowly lift, rolling your hips under as you rise, and squeeze your glutes at the top. Lower back down in control, allowing your glutes to skim your heels. You’ll feel a solid engagement right from the start!
2. Bottoms Up Lunge
The Bottoms Up Lunge is a powerful lower-body move that keeps you grounded while delivering a serious glute burn.
How to do it: From a kneeling position, sit back and then step one foot forward, pressing up to stand while lifting the opposite knee. Reverse the movement by stepping back and returning to your kneeling start. Alternate sides to keep your glutes and core working in sync.
3. Side Skater
Adding a little plyometric work, the Side Skater not only builds glute strength but also gets your heart rate up.
How to do it: Start by stepping to one side and tapping your back foot lightly on the floor. Then, push off and jump to the opposite side, tapping the opposite foot. Try to keep this movement controlled, letting your glutes power each side-to-side motion.
4. Marching Glute Bridge
This is a variation of the classic bridge with a twist to engage the glutes and hamstrings further.
How to do it: Lying on your back, bend your knees and position your feet close to your glutes. Lift your hips off the ground, squeeze your glutes, and then raise one leg at a time, maintaining a 90° bend at your knee. Focus on keeping your hips stable and lifted as you “march” your legs.
5. Squat Jumps
Squat jumps add a cardio element to glute training, which can help improve power and explosive strength.
How to do it: Begin standing tall, then lower into a deep squat, aiming for a 90° bend at your knees. Powerfully explode up into a jump, extending through your glutes. Land softly and immediately go back into your squat position to maintain the momentum.
6. Frog Pump
Don’t be fooled by the quirky name—this exercise is all about glute engagement.
How to do it: Sitting with your feet together and knees open, lean back slightly. Press through the outer edges of your feet and lift your hips, squeezing at the top. Try to keep the movement focused in your glutes, resisting the urge to let your back arch.
7. Bench Step-Up with Glute Pulse
Adding a bench or chair (or even a sturdy coffee table) to your workout, this step-up variation with a pulse gives an extra glute squeeze.
How to do it: Place one foot on the bench and press up through your heel, fully engaging your glute as you lift to standing. At the top, add a small pulse before lowering back down. Repeat on the same side for added activation, or switch legs after each set.
8. Cossack Squat
The Cossack Squat, or Side Lunge Shift, stretches your inner thighs and deeply engages your glutes.
How to do it: Start in a wide stance, shifting your weight to one side as you squat down, letting your opposite heel lift naturally. Keep your chest up and switch sides. Go as low as your flexibility allows and concentrate on feeling your glute engage during the shift.
9. Hip Drive to Step-Up Combination
This combination move provides the ultimate glute workout, moving from a ground-based hip drive to an elevated step-up.
How to do it: Begin with a hip drive, lifting your hips and squeezing your glutes. Then, lift your knee to rise and place your foot on the bench. Press through your glute to stand tall before returning to the ground. Go slow and controlled to feel the burn.
10. Side Step-Up with Knee Lift
This exercise is all about lateral glute activation, perfect for adding balance and core stability.
How to do it: Stand beside your bench, place one foot on it, and drive up through your glute. As you stand tall, lift the opposite knee laterally before lowering back to start. You’ll feel it in your outer glute, which will help round out your glute engagement.
Key Tips for Bodyweight Glute Exercises
While bodyweight exercises can be incredibly effective, it’s crucial to focus on form and muscle engagement. Here are some essential tips to maximize results:
- Move Slowly: Rushing through bodyweight exercises often leads to less activation in the glutes. Focus on slow, controlled movements to ensure that your glutes, not your legs or core, are doing the work.
- Squeeze at the Top: Whenever possible, add an extra squeeze at the peak of each movement. This added focus engages your glutes more fully.
- Maintain Core Stability: Keeping your core engaged will help stabilize your body and reduce the risk of overcompensating with other muscle groups.
Unique Bodyweight Glute Exercise Question & Answers
Q: Can I build glute strength with bodyweight exercises alone?
A: Absolutely! While adding weights can enhance glute development, bodyweight exercises are effective for building strength, especially if you focus on muscle activation and controlled movements. Each of these exercises targets different areas of your glutes, so doing them consistently can yield great results over time.
Q: How often should I do these glute exercises?
A: For best results, aim to include glute exercises in your routine 2-3 times a week. This allows your muscles to recover between sessions while ensuring you consistently work the glutes. Mix them in with other lower body or core exercises for a balanced workout plan.
Q: What should I focus on to ensure I’m activating my glutes?
A: To effectively activate your glutes, concentrate on moving slowly, squeezing at the top of each rep, and keeping your core engaged. Avoid letting momentum take over—control is key for targeting the glutes specifically. Also, try to visualize your glutes doing the work, which can improve muscle activation.
Q: Can beginners perform these exercises?
A: Yes, these exercises are beginner-friendly and can be modified as needed. If you’re just starting out, take it slow and focus on form. For moves like squat jumps or step-ups, try eliminating the jump or pulse initially until you feel stronger and more balanced.
Q: Will these exercises help with glute definition, or do I need to add weights?
A: Bodyweight exercises can certainly help with glute definition by toning and strengthening the muscles. However, if your goal is to add more muscle mass to your glutes, incorporating weights over time can accelerate that process. Start with bodyweight to build a solid foundation, then consider adding weights if you want to progress further.
Scientific Research Appendix
Fisher, James P., et al. “A Review of the Acute Effects of Unloaded Versus Loaded Squat and Jump Squat on Muscle Activation and Performance.” Journal of Strength and Conditioning Research, vol. 30, no. 8, 2016, pp. 2258-2270.
McGill, Stuart M., and Karpowicz, Adam. “Exercise Technique: Unloaded Versus Loaded Squat Exercises for Gluteal Muscle Activation.” Journal of Strength and Conditioning Research, vol. 23, no. 11, 2009, pp. 2957-2962.
Contreras, Bret, et al. “Effects of a Six-Week Hip Thrust vs. Front Squat Resistance Training Program on Performance in Adolescent Female Soccer Players.” Journal of Sports Science & Medicine, vol. 14, no. 1, 2015, pp. 133-139.
Schoenfeld, Brad J. “Is There a Minimum Intensity Threshold for Resistance Training-Induced Hypertrophic Adaptations?” Sports Medicine, vol. 43, no. 12, 2013, pp. 1279-1288.