Glute-Strengthening Exercises

If you sit for long periods of the day for work or school, you may be surprised by how strengthening your glute muscles can work wonders for everyday life. After all, the glutes are the strongest muscles in the body. Today, we share some easy glute-strengthening exercises you can do at home – no equipment required. Let’s get started!

Note: Before you begin, it is important to warm up with some light to moderate cardio (like walking, jogging, or dancing) for about 10 minutes.

Squats

You may think squats are a pain in the butt – and they are, literally and figuratively! Make sure you go slow and maintain good form.

1. Place your feet shoulder-width apart with your arms along your side.
2. Get in a position as if you are about to sit in a chair: Bend your knees, put your arms in front, and push your butt back. Make sure your knees fall out. Stop when your thighs are parallel to the floor.
3. Next, push back up with your weight on your heels.
4. Complete three sets of 12 reps.

Split Squats

Split squats are great for strengthening your butt and improving your balance.

1. Take a big step forward with your right foot, distributing your weight evenly between your feet.
2. Bend your knees and squat. Stop when your right thigh is parallel to the floor.
3. Push up through your right foot.
4. Complete three sets of 12 reps on each side.

Leg Kickbacks

Yep, with this exercise, you should feel the pain the next day (in a good way!).

1. Place your hands and knees on the ground. Ensure your hands are in line with your shoulders and your knees are in line with your hips. Keep your neck in a neutral position and tighten your core.
2. Start with your right leg and extend your knee back and up. Make sure to keep your ankle firm.
3. Engage your glutes at the top, then lower your leg to the starting point. Keep your hips squared to the floor.
4. Complete three sets of 12 reps on each side.

Bridges

We love bridges because they target your glutes and hamstrings without putting much pressure on your back.

1. Lay with your back on the floor and bend your knees. Put your arms at your side with your palms on the floor.
2. Push through your heels and lift your body. Your upper body and knees should form a straight line.
3. Tighten your core muscles and squeeze your glutes at the top, then low.
4. Complete three sets of 12 reps.

Clamshells

This is another exercise that is great for your glutes. Trust us; it works!

1. Turn on your left side with your knees bent, one on top of the other.
2. Bend your left arm, bringing your hand to your head to support yourself.
3. Lift your top leg as high as possible, keeping your feet together (think of a clam opening!).
4. Slowly go back to the start.
5. Complete three sets of 20 reps on each side.

What are your favorite glute exercises? Let us know in the comments below.