Best Glutes Workouts With Garage Gym To Build Muscle Mass

The Barbell Hip Thrust is a strength exercise that targets your glutes using a barbell for added resistance. By resting your upper body on a bench, this move helps you build power and strength in your lower body.

How to do it

1. Sit on the floor with your shoulders against a bench and the barbell at your feet.
2. Roll the barbell onto your lap and bend your knees, placing your feet hip-width apart on the ground.
3. Grip the barbell to keep it stable against your hips.
4. Lift your hips by squeezing your glutes until your body forms a straight line from knees to shoulders.
5. Lower your hips back to the ground in a controlled movement.

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 Kneeling Squat is an exercise that strengthens your thighs and glutes while being easy on your back and knees. It's especially good for beginners or those with limited mobility since it requires no balancing.

How to do it

1. Start in a kneeling position with your knees hip-width apart and toes tucked under.
2. Engage your core by inflating your stomach and tightening your abs to keep a straight back.
3. Sit back towards your heels, then return to the starting position.

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 Forward Lunge with Twist is a variation of the lunge that strengthens your quads, glutes, and hamstrings while adding core stability. By holding a medicine ball and twisting, you enhance the effectiveness of the standard lunge for a better workout.

How to do it

1. Stand straight with feet hip width apart and hold a medicine ball in front of your stomach with bent elbows.
2. Step forward with one leg and lower your body until both knees form 90-degree angles.
3. Twist your torso towards the forward leg while keeping the medicine ball in front.
4. Rotate back to the center while maintaining the lunge position.
5. Push off the front foot to return to standing and repeat on the other side.

The Single-Leg Stability Ball Hip Thrust is an exercise that works your glutes while adding a challenge with a stability ball. By placing your upper back on the ball and lifting one leg, you increase muscle activation and improve balance.

How to do it

1. Sit on the floor with your upper back against the stability ball.
2. Keep your feet flat on the ground and lift one leg off the floor.
3. Slowly lower your body towards the ground, then drive through your heel to lift your hips up.
4. Raise your hips until they line up with your knees and shoulders.
5. Squeeze your glutes at the top and hold the position briefly.
6. Engage your core and keep your hips level throughout the exercise.

The Stability Ball Hip Thrust is a beginner-friendly exercise that targets the glutes while using a stability ball for added challenge. This movement helps improve muscle activation and increases the range of motion compared to standard hip thrusts.

How to do it

1. Sit on the floor with your upper back resting on a stability ball.
2. Place your feet flat on the ground, hip-width apart.
3. Push through your heels to lift your hips by squeezing your glutes and hamstrings.
4. Hold the raised position until your hips are in line with your knees and shoulders.
5. Lower your hips back down to the starting position while keeping your glutes tight.
6. Ensure your back stays on the ball and your core is engaged.

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 Barbell Glute Bridge is an exercise that strengthens your glutes by using a barbell for added weight. It helps build strength and power in your glute muscles, making it more effective than the regular Glute Bridge.

How to do it

1. Lie on your back with a barbell across your hips.
2. Keep your feet flat on the floor.
3. Squeeze your glutes and lift your hips until they are in line with your knees and shoulders.
4. Hold this position briefly.
5. Lower your hips back down to the starting position.

Prone Flutter Kicks are an exercise that strengthens your lower back and glutes. You lie face down and kick your legs alternately to engage these muscles while keeping your core stable. This exercise helps improve lower back strength and overall stability.

How to do it

1. Lie face down on a bench with your hips at the edge.
2. Grip the bench with both hands for support.
3. Keep your legs straight behind you and engage your glutes.
4. Raise one leg while lowering the other, then switch legs.
5. Continue alternating legs for the duration of the exercise.

The Smith Machine Glute Bridge is a weighted exercise that strengthens your glutes, similar to the Hip Thrust. Using a Smith Machine helps you add weight while stabilizing the movement for better focus on your workout.

How to do it

1. Lie on a bench with your upper back supported and bend your knees at a 90-degree angle.
2. Place the Smith Machine bar on your hips.
3. Push through your heels to lift your hips and the bar upward by squeezing your glutes.
4. Lower back to the starting position in a controlled manner.

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.