Best Advanced Glutes Workouts With Bodyweight

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About

Bodyweight exercises utilize your body's inherent weight for resistance, promoting versatility and adaptability in various environments.

Advanced activities demand high proficiency and experience, reducing the risk of injury while increasing efficacy and complexity.

This workout focuses on the glutes, the group of muscles located in the posterior region of the hips, instrumental in various lower body movements.

All exercises are aimed at strengthening and enhancing the buttock muscles, central to overall hip functioning.

Workout 1

Glutes

The 8 Best Advanced Glutes Exercises with Bodyweight

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Single Leg Glute Bridge
SETS LOGGED
1,685,202
Glutes Strength
96 mScore
Glutes
The Single Leg Glute Bridge is a bodyweight exercise that focuses on strengthening your glutes one side at a time. This variation helps improve muscle activation and balance by isolating each side of your body.
How to do it
The Single Leg Glute Bridge is a bodyweight exercise that focuses on strengthening your glutes one side at a time. This variation helps improve muscle activation and balance by isolating each side of your body.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
2. Single Leg Hip Thrust
SETS LOGGED
543,574
Glutes Strength
90 mScore
Glutes
The Single Leg Hip Thrust targets the glutes and hamstrings while improving strength and balance on one leg. This exercise adds instability, enhancing muscle activation and helping to correct strength imbalances between your legs.
How to do it
The Single Leg Hip Thrust targets the glutes and hamstrings while improving strength and balance on one leg. This exercise adds instability, enhancing muscle activation and helping to correct strength imbalances between your legs.
Sets, Reps, Weight
1
10reps
2
10reps
3
10reps
4
10reps
Full Video & Instructions
3. Hip Thrust
SETS LOGGED
3,890,283
Glutes Strength
99 mScore
Glutes
The Hip Thrust is an easy exercise that focuses on strengthening your glutes. It helps improve your glute drive, which benefits many other movements and exercises.
How to do it
The Hip Thrust is an easy exercise that focuses on strengthening your glutes. It helps improve your glute drive, which benefits many other movements and exercises.
Sets, Reps, Weight
1
17reps
2
17reps
3
17reps
4
17reps
Full Video & Instructions
4. Single Leg Kickback
SETS LOGGED
2,719,302
Glutes Strength
95 mScore
Glutes
The Single Leg Kickback is a bodyweight exercise that strengthens your glutes. By lifting one leg at a time, it helps improve muscle balance and stability.
How to do it
The Single Leg Kickback is a bodyweight exercise that strengthens your glutes. By lifting one leg at a time, it helps improve muscle balance and stability.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
5. Frog Pump
SETS LOGGED
511,755
Glutes Strength
93 mScore
Glutes
The Frog Pump is a bodyweight exercise that strengthens your glutes. By positioning your feet together and knees outward, it effectively engages your hips and glutes.
How to do it
The Frog Pump is a bodyweight exercise that strengthens your glutes. By positioning your feet together and knees outward, it effectively engages your hips and glutes.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
6. Standing Leg Side Hold
SETS LOGGED
225,519
Glutes Strength
79 mScore
Glutes
The Standing Leg Side Hold strengthens your glutes and hip muscles by holding one leg out to the side. This helps improve your balance and muscle endurance, making it perfect for beginners working on lower body strength.
How to do it
The Standing Leg Side Hold strengthens your glutes and hip muscles by holding one leg out to the side. This helps improve your balance and muscle endurance, making it perfect for beginners working on lower body strength.
Full Video & Instructions
7. Straight Leg Kickback
SETS LOGGED
602,473
Glutes Strength
94 mScore
Glutes
The Straight Leg Kickback is a simple exercise that works your glutes. It helps strengthen and tone the muscles by raising your leg behind you while keeping it straight.
How to do it
The Straight Leg Kickback is a simple exercise that works your glutes. It helps strengthen and tone the muscles by raising your leg behind you while keeping it straight.
Sets, Reps, Weight
1
10reps
2
10reps
3
10reps
4
10reps
Full Video & Instructions
8. Side Leg Kick
SETS LOGGED
49,526
Glutes Strength
93 mScore
Glutes
The Side Leg Kick exercise helps strengthen your glutes and hip muscles. By lying on your side and lifting your top leg, you engage these muscles effectively for a better workout.
How to do it
The Side Leg Kick exercise helps strengthen your glutes and hip muscles. By lying on your side and lifting your top leg, you engage these muscles effectively for a better workout.
Sets, Reps, Weight
1
11reps
2
11reps
3
11reps
4
11reps
Full Video & Instructions