Best Glutes Workouts With Bodyweight

This workout is designed to effectively target and engage the gluteal muscles, enhancing their strength and functionality.

Bodyweight exercises are utilized, involving no additional equipment for resistance while allowing natural movement patterns to be performed efficiently.

The glutes, located in the posterior hip region, are essential for movements such as leg extensions, squats, and hip thrusts, contributing significantly to lower body dynamics.

By focusing on these targeted exercises, this routine helps support overall physical performance and development of the buttock region.

Do you want to grow your glutes but don’t have access to any weights like barbells or dumbbells? Don’t worry, growing your glutes is very much possible even if you only have your bodyweight to work with.

Bodyweight exercise can build glutes if you have the right approach. First, you need exercises that target the glute muscle, such as the glute bridge. Then, you need to implement methods to progressively overload your glutes so you’re constantly challenging them to grow back bigger and stronger.

How To Build Your Glute Muscle

Building muscle takes more than just lifting weights.

To get results, you need to ensure that you’re progressively overloading your muscles, forcing them to rebuild bigger and stronger than before. Your nutrition is also an important variable in building muscle such as consuming enough protein and eating in a caloric surplus, i.e. eating more calories than you can burn.

However, for this article, we’re going to focus on the training side of things and while our points apply to the glutes, it also covers any muscle group in the body.

3 Ways You Can Progressively Overload Your Glutes Using Just Your Bodyweight

So, you know you need to progressively overload your glutes but how exactly do you do that?

Here are three ways:

1. MORE WEIGHT

Adding more weight to your movements is a way of ensuring that you’re challenging your glutes and forcing them to adapt to bigger loads.

However, as we’re looking at bodyweight exercises for your glutes and not adding weight in the form of barbells or dumbbells to the exercises, the following methods will be more relevant and will show you that progressive overload is doable even by just using your own body and gravity as resistance.

2. MORE VOLUME

Increasing the volume of your working bodyweight glute sets is ideal when it comes to progressive overloading and building the muscle.

This can come in the form of having higher reps to complete and adding in more sets. The good news is that because you’re only using your body weight, the higher volume is much more achievable, though be warned—don’t underestimate them. You’ll definitely feel a burn in your glutes that’ll still make the exercises challenging to do.

Check out my other article on 3 Leg Workouts You Can Do Without Weights.

3. INCREASE TIME UNDER TENSION

Time under tension (TUT) is an often overlooked method in increasing the load on your glute muscles. Time under tension refers to the amount of time your muscles will be working.

For example, if you hold a squat in the bottom position for 3 seconds before finishing the movement as opposed to executing the typical straight-down-and-straight-up squat, you’re increasing time under tension.

Holding a position, also known as pause exercises, is not the only way you can do this.

Tempo reps can slow down your movement so that you can really feel it from the very start to the very end. An example of this is a tempo squat with a tempo of 4010. This requires you to slow your descent so it takes you 4 seconds to reach the bottom position, hence increasing time under tension.

Bodyweight exercises are a great way to start building glutes. By implementing exercises that target this muscle in your fitness routine and ensuring that you are finding ways to progressively overload them, you’ll be well on your way to getting bigger and stronger glutes.