Best Glutes Workouts With Bodyweight To Build Muscle Mass

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

1. Lie on your back with your knees bent and feet on the ground, arms at your sides.
2. Tighten your core and tilt your pelvis slightly up.
3. Push through your right heel to lift your hips, squeezing your right glute until your body is in a straight line from knees to shoulders.
4. Lower back down and switch to the left side, repeating the movement.

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

1. Lie on your back with knees bent and feet flat on the ground.
2. Extend your arms beside your body, palms down.
3. Tighten your core by breathing deeply into your stomach.
4. Lift one foot off the ground and extend that leg out.
5. Push through the heel of the grounded foot to raise your hips, forming a straight line from your knees to shoulders.
6. Lower your hips back down and repeat on the other leg.

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

1. Lie on your back with your feet flat and hip-width apart.
2. Place your arms at your sides, palms down.
3. Tilt your hips up while tightening your tummy to keep your back flat.
4. Lift your hips by squeezing your glutes until your body forms a straight line from knees to shoulders.
5. Lower your hips back down to the ground in a controlled manner.

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

1. Start in a kneeling push-up position, hands under your shoulders and knees under your hips, bent at 90 degrees.
2. Engage your core to maintain a flat back.
3. Bend your ankles to 90 degrees and lift your right leg back and up using your right glute.
4. Raise your leg until your body is straight, keeping the knee bent. Squeeze your glutes at the top for a moment.
5. Lower your leg back down and switch to the left leg. Repeat.

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

1. Lie on your back with your knees bent and feet pressed together.
2. Lift your hips by squeezing your glutes until your body forms a straight line from knees to shoulders.
3. Lower your hips back down to the starting position.

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

1. Stand on one foot and lift your other leg to the side with your toes pointing forward.
2. Engage your thighs, hips, and glutes to stay stable.
3. Hold this position for the set time while keeping your core tight, shoulders back, and chest up.

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

1. Get on all fours with your hands under your shoulders and your right knee under your right hip.
2. Extend your left leg straight back behind you.
3. Lift your left leg towards the ceiling, keeping it straight.
4. Lower your leg back down and repeat for the desired number of times.
5. Switch to the right leg and repeat.

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

1. Lie on your side with your top hand on the floor for support.
2. Lift your top leg up while keeping your core tight.
3. Swing your leg forward and then back behind you.
4. Repeat the movements for the desired duration.
5. Keep your leg straight with a slight bend in the knee.