Best Beginner Glutes Workouts With Garage Gym

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

1. Lie on your back with your feet on a step or box, hip-width apart and knees bent at 90 degrees.
2. Place your arms at your sides, palms facing down.
3. Tilt your hips slightly while engaging your abdomen to keep your back flat.
4. Lift your hips by squeezing your glutes until your body forms a straight line from your knees to your shoulders.
5. Lower your hips back down to the ground in a controlled manner.

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

1. Sit on a stability ball and roll forward until your upper back is resting on it.
2. Place your feet shoulder-width apart on the ground and keep your knees at a 90-degree angle.
3. Put your hands on your hips or hold them above the ground for balance.
4. Lower your hips just above the floor, then raise them back to the starting position.

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

1. Lie on your back with your feet flat on the ground, about shoulder-width apart.
2. Hold a dumbbell with both hands on your hips.
3. Lift your hips by pushing through your heels until your body forms a straight line from shoulders to knees.
4. Hold this position and engage your glutes throughout the exercise.
5. Keep your shoulders and feet on the floor.

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

1. Lie on your back with your feet flat on the ground, about 6 inches from your glutes.
2. Hold a dumbbell with both hands over your hips.
3. Squeeze your glutes and push your heels into the ground to lift your hips.
4. Keep your hips in line with your shoulders and knees and hold for a moment.
5. Lower your hips back down to the starting position while keeping tension in your glutes.
6. Ensure your feet and shoulders stay on the floor throughout the movement.

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

1. Lie on your back with a foam roller under your feet and your heels on the roller.
2. Roll the foam roller toward your body until your knees are bent at 90 degrees.
3. Place your hands on the ground for support and lift one leg off the foam roller.
4. Engage your glutes and hamstrings to lift your hips towards the ceiling, pushing through your heel on the roller.
5. Hold the position with your hips aligned with your knees and shoulders for a moment.
6. Slowly lower your hips back to the starting position.
7. Keep your core tight and ensure both hips remain level during the movement.

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

1. Lie on your back with your heels on a foam roller.
2. Position the roller so your knees are at about 90-degree angles.
3. Squeeze your glutes and lift your hips up, forming a straight line from your knees to shoulders.
4. Hold this position and feel the stretch in your glutes and hamstrings.

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

1. Lie on your back with your heels on a foam roller.
2. Place your hands on the floor for support.
3. Adjust the foam roller so your knees are bent at about 90 degrees.
4. Engage your glutes and lift your hips by pressing through your heels.
5. Hold the position when your hips are aligned with your shoulders and knees.
6. Lower your hips back down slowly while keeping tension in your glutes.

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

1. Secure the loop band around the legs of a flat bench.
2. Lie back on the bench with your shoulder blades resting on it.
3. Wrap one side of the loop band around your hips.
4. Place your feet flat on the ground with knees bent at 90 degrees.
5. Lift your hips up while squeezing your glutes and hamstrings. Hold for a moment.
6. Lower your hips back to the starting position, keeping tension in your glutes and hamstrings.