Best Glutes Workouts With Bodyweight For Men

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About

This workout is designed to effectively target the gluteal muscles, crucial for hip and leg movements, through a series of bodyweight exercises that require no additional resistance.

Equipment may be utilized solely to assist in proper positioning during the exercises.

The regimes and repetitions are optimized for an average height, weight, and age male individual (5’10”, 180 lbs, 35 years old), though individual performance levels will vary.

The focus on the buttock area ensures enhancements in strength and mobility, utilizing motions such as squats, deadlifts, and hip thrusts to achieve optimal engagement.

Ensure proper form and gradual progression to maximize results and prevent injury.

Incorporating these exercises into a regular routine supports your workout objectives effectively.

Workout 1

Glutes

The 8 Best Glutes Exercises with Bodyweight for Men

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
8reps
2
8reps
3
8reps
4
8reps
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
9reps
2
9reps
3
9reps
4
9reps
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
16reps
2
16reps
3
16reps
4
16reps
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
8reps
2
8reps
3
8reps
4
8reps
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
8reps
2
8reps
3
8reps
4
8reps
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
9reps
2
9reps
3
9reps
4
9reps
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
10reps
2
10reps
3
10reps
4
10reps
Full Video & Instructions