Best Beginner Glutes Workouts With Bodyweight
About
This workout focuses on beginner-friendly exercises that specifically target the gluteal muscles, located around the hips and aiding in lower body movements such as squats, deadlifts, and hip thrusts.
These exercises are performed using body weight, meaning no additional resistance is used; however, equipment may assist in positioning for optimal form.
Designed for individuals with less than one year of experience, the movements prioritize simplicity and safety while offering an effective challenge.
This routine is an excellent option for enhancing strength and mobility in the buttock region.
Workout 1
Glutes
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Generate My PlanThe 8 Best Beginner Glutes Exercises with Bodyweight
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1. Single Leg Glute Bridge
SETS LOGGED1,685,202Glutes Strength96 mScoreGlutesThe 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, Weight18reps28reps38reps2. Single Leg Hip Thrust
SETS LOGGED543,574Glutes Strength90 mScoreGlutesThe 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, Weight19reps29reps39reps3. Hip Thrust
SETS LOGGED3,890,283Glutes Strength99 mScoreGlutesThe 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, Weight116reps216reps316reps4. Single Leg Kickback
SETS LOGGED2,719,302Glutes Strength95 mScoreGlutesThe 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, Weight18reps28reps38reps5. Frog Pump
SETS LOGGED511,755Glutes Strength93 mScoreGlutesThe 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, Weight18reps28reps38reps6. Standing Leg Side Hold
SETS LOGGED225,519Glutes Strength79 mScoreGlutesThe 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.
7. Straight Leg Kickback
SETS LOGGED602,473Glutes Strength94 mScoreGlutesThe 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, Weight19reps29reps39reps8. Side Leg Kick
SETS LOGGED49,526Glutes Strength93 mScoreGlutesThe 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, Weight19reps29reps39reps
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