Best Beginner Glutes Workouts With Garage Gym

Jump to:3 Workouts8 Best Exercises

About

Garage gyms provide a selection of adaptable and practical equipment perfect for home workouts, including barbells, dumbbells, benches, and squat racks.

The exercises in this workout focus on engaging the glutes, which are the muscles located around the hip, crucial for movements like squats, deadlifts, and hip thrusts.

Designed for beginners with less than a year of experience, these exercises use slightly lower weights to prioritize learning proper form, yet provide an effective and challenging session.

Whether you're aiming to strengthen your buttocks or improve overall lower-body strength, this routine offers a balanced approach to fitness progression.

Workout 1

Glutes

The 8 Best Beginner Glutes Exercises with Garage Gym

Ranked By

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

1. Elevated Hip Bridge
SETS LOGGED
804,505
Glutes Strength
96 mScore
Glutes
Flat Bench
The Elevated Hip Bridge is a challenging move that targets your glutes by elevating your feet on a surface like a bench. This variation improves your range of motion for better muscle engagement during the exercise.
How to do it
The Elevated Hip Bridge is a challenging move that targets your glutes by elevating your feet on a surface like a bench. This variation improves your range of motion for better muscle engagement during the exercise.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
Full Video & Instructions
2. Stability Ball Hip Bridge
SETS LOGGED
746,166
Glutes Strength
87 mScore
Glutes
Stability (Swiss) Ball
The Stability Ball Hip Bridge is a variation of the Glute Bridge that strengthens your glutes while using a stability ball for added challenge. It helps you improve muscle activation and stability. This exercise is performed by holding the position for a set time.
How to do it
The Stability Ball Hip Bridge is a variation of the Glute Bridge that strengthens your glutes while using a stability ball for added challenge. It helps you improve muscle activation and stability. This exercise is performed by holding the position for a set time.
Full Video & Instructions
3. Dumbbell Glute Bridge
SETS LOGGED
791,388
Glutes Strength
85 mScore
Glutes
Dumbbells
The Dumbbell Glute Bridge adds weight to the classic Glute Bridge, making it a more challenging exercise that focuses on strengthening your glutes. By placing a dumbbell on your hips, you increase resistance to enhance your workout.
How to do it
The Dumbbell Glute Bridge adds weight to the classic Glute Bridge, making it a more challenging exercise that focuses on strengthening your glutes. By placing a dumbbell on your hips, you increase resistance to enhance your workout.
Full Video & Instructions
4. Dumbbell Hip Thrust
SETS LOGGED
787,639
Glutes Strength
96 mScore
Glutes
Dumbbells
The Dumbbell Hip Thrust is a challenging exercise that targets your glutes and hamstrings. By adding a dumbbell for resistance, you can enhance the effectiveness of this exercise beyond the typical bodyweight version.
How to do it
The Dumbbell Hip Thrust is a challenging exercise that targets your glutes and hamstrings. By adding a dumbbell for resistance, you can enhance the effectiveness of this exercise beyond the typical bodyweight version.
Sets, Reps, Weight
1
8reps
20lbs
2
8reps
20lbs
3
8reps
20lbs
Full Video & Instructions
5. Single Leg Foam Roll Hip Thrust
SETS LOGGED
11,903
Glutes Strength
79 mScore
Glutes
Foam Roller
The Single Leg Foam Roll Hip Thrust is a targeted exercise for the glutes and hamstrings. Using a foam roller increases instability, helping to activate your muscles more effectively and identify strength imbalances between legs.
How to do it
The Single Leg Foam Roll Hip Thrust is a targeted exercise for the glutes and hamstrings. Using a foam roller increases instability, helping to activate your muscles more effectively and identify strength imbalances between legs.
Sets, Reps, Weight
1
3reps
2
3reps
3
3reps
Full Video & Instructions
6. Foam Roll Glute Bridge
SETS LOGGED
14,157
Glutes Strength
82 mScore
Glutes
Foam Roller
The Foam Roll Glute Bridge is a variation of the Glute Bridge that works your glutes and hamstrings. Using a foam roller adds instability, which helps improve balance and engages your muscles more effectively.
How to do it
The Foam Roll Glute Bridge is a variation of the Glute Bridge that works your glutes and hamstrings. Using a foam roller adds instability, which helps improve balance and engages your muscles more effectively.
Full Video & Instructions
7. Foam Roll Hip Thrust
SETS LOGGED
11,409
Glutes Strength
80 mScore
Glutes
Foam Roller
The Foam Roll Hip Thrust is a beginner-friendly exercise that targets the glutes while providing extra support through a foam roller. This variation helps improve hip strength and stability, making it ideal for those with sensitivities.
How to do it
The Foam Roll Hip Thrust is a beginner-friendly exercise that targets the glutes while providing extra support through a foam roller. This variation helps improve hip strength and stability, making it ideal for those with sensitivities.
Sets, Reps, Weight
1
6reps
2
6reps
3
6reps
Full Video & Instructions
8. Loop Band Hip Thrust
SETS LOGGED
1,513
Glutes Strength
71 mScore
Glutes
Loop Bands
Flat Bench
The Loop Band Hip Thrust targets your glutes and hamstrings using a loop band for added resistance. This exercise helps you build strength and muscle effectively in your lower body, making it better for isolating the glutes than standard hip thrusts.
How to do it
The Loop Band Hip Thrust targets your glutes and hamstrings using a loop band for added resistance. This exercise helps you build strength and muscle effectively in your lower body, making it better for isolating the glutes than standard hip thrusts.
Full Video & Instructions