15 Glutes Exercises for a Perfect Butt

Strong hip muscles are not just about aesthetics. Building muscles in the hips, calves, and hips improve balance and strength for runners and other athletes. It improves your performance and reduces the risk of injury.

With the following 15 bodyweight exercises, you can create your own hip workout for a stronger, bigger butt at home.

Below are the ways to do this:

  • Choose 4-6 exercises
  • Do as many reps as you can feel your hips working. Some exercises may require only 8, while others may even require 30.
  • Continue for 3-5 rounds.
  • Do hip exercises at least 3 times a week.

Glute Focused Exercises

Exercise List for Better Hips

1. Bridge

A good beginner’s exercise, the bridge not only works the hips but also the lower back and abdominal muscles. Balancing the core muscles and increasing hip strength can also reduce your lower back pain. You can make it harder by putting a resistance band on your knees.

Lie on your back. Bend your knees and raise your hips until your body is in a straight line from head to knee. Let your heels be at knee level, not too far forward or backward. If this exercise puts a strain on your lower back, keep your abs tight and lift from the hips, not the chest.

2. Single Leg Bridge

It is a more challenging version of the bridge.

Lie on your back with your knees bent. Extend one leg. Lift yourself off the ground with the heel of the other leg. Keep your hips straight. If you do not feel the movement in your hip, bend the extended leg and place this foot on the knee of the lower leg. Repeat with the other leg.

3. Moving Bridge

This exercise is a good hip stabilizer. It also makes a good warm-up for other exercises.

To perform this exercise, stand as a single leg bridge, but switch legs with each rep without your hips touching the ground. The main goal is to keep the hip straight and not to turn to the side when changing legs.

4. Hip Lift

It should be a favorite move for anyone who wants a stronger, bigger hip because it works the hip at the optimum angle against gravity. You can work the side hip muscles more by wearing resistance bands on the knees.

Support your upper back with a chair, bed, or bench so your shoulder blades are at the edge of the surface. Choose a height where your chest and knees will be in a straight line. Pull your feet so they are at knee level. Keep knees bent and push through heels to lift hips off the ground. Find the right angle with your feet to find the position where the glutes are working.

5. Single Leg Hip Lift

Take the hip lift exercise to the next level.

The practice is very similar to the hip lift, but one foot must be lifted off the ground. Lift your hips into the air using the heel. Your hips should not be turned to one side and should be straight. Repeat with the other leg.

6. Fire Extinguisher

Ideal for strengthening the hip muscles. You can add more burning by adding resistance bands to the knees.

Stand on your hands and knees. Lift one leg to the side. Lift your torso as high as you can without turning it sideways. Do not hunch your waist and keep it balanced and natural. Start the movement from the hips and calves. Repeat with the other leg.

7. Frog Pump

It is another muscle building exercise for the buttocks. However, you may need to do more than 20 repetitions of this move to feel the burn.

Lie on your back with your knees bent and feet should touch each other in the same position with knees facing out. Squeeze the hips into the air and keep your body straight from neck to knee. Push your heels together to lift your hips, or intensify the movement by bringing the feet closer to the hips.

8. Donkey Farm

It is a popular move for the hips. It can be used as a superset with a fire extinguisher or general hip exercises. You can make it harder by adding a resistance band to the knees.

Stand on hands and knees. Continue to keep the knee bent as you lift one heel into the air. Do not hunch your back and start the movement from the hips. Your hip should be working to raise the leg, and the goal is not to raise the foot high. Repeat with the other leg.

9. Bulgarian Split Squat

Single leg exercises like this one can be challenging but effective. You can also use a reverse lunge if you’re not ready to do it.

Stand in front of a seat. Put one foot back on it. Squat with the front foot, bending at the knee and hip. Stand up again using the heel of the front leg. Most of the weight is on the front leg in this move, but the hind leg provides support. Your front knee should be facing forward. Repeat with the other leg.

10. Bow Lunge

Forward lunges usually work the front of the legs, but you can feel the hips working in the bow lunges and back lunges.

Stand with your feet hip-width apart. Take a step back to the side so that the leg crosses the back of your front leg. Meanwhile, keep your hips facing forward. Keep the weight mainly on the front leg. Stand up using the heel of the front foot. Repeat to the other side.

11. Yana Lunge

You can use this move to work the inner and outer legs as well as the front legs and hips.

Stand with your feet hip-width apart. Lift one leg and throw it to the side, while pushing the hips back. Keep your knees pointing straight ahead. The other leg is flexed and the foot should stay on the ground. Stand up again by taking strength from the ground with the heel. Repeat on the other side.

12. Back Lunge

Compared to the forward lunge, it works the hips better and puts less strain on the knees.

Stand with feet hip-width apart. Step back with one foot so that the front knee is at a 90 degree angle. Leaning forward slightly from the torso works the hips, but don’t lean too far forward. Get off the ground with the heel of the front foot and stand up. Repeat to the other side.

13. Hip Pull

It is an extra isolation exercise for the lateral hip muscles. You can make it harder by wearing resistance bands on the wrists.

Stand with one hand leaning on something for support. Lift one leg away from your body, toes pointing forward. Start the movement from the hips, not from the trunk. Observe the work of your muscles by moving the leg back or forward a little.

14. One Leg Deadlift

Hip, waist and single leg balance are all in this movement. But it should be done slowly. If it’s easy, try putting your hands on your waist. You can also try to keep your heel aligned with your hips. If it’s hard, start low and build up over time.

Stand on one leg and keep the other slightly bent. Bend the knee of the standing leg and push the hip back, bending at the waist, lowering your upper body towards the floor. Return to the starting position using your hips. The goal is to stay balanced throughout the entire movement. If you are swaying, get support or reduce the movement.

15. Kneeling and Standing

This advanced move will target the glutes and improve your balance while keeping your heart rate up.

Kneel on the floor and raise one knee up into a half-kneel position. Power off the ground using the heel of the front leg and lift the other leg into the air. Kneel first with one leg and then with the other. Repeat to the other side.

Are Weightless Hip Exercises Effective?

These hip exercises are a good basis for shaping the hips and growing them without the weight. If you provide continuity, there will be burning in the hips after each exercise. If you have dumbbells, resistance bands, kettlebells or similar equipment, you can add them as well. Muscle building is a continuous process, so you need to constantly push them.

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