25 BODYWEIGHT

GLUTE BUILDING EXERCISES

YOUR BEST BUTT AND BODY STARTS HERE

The importance of strong glutes extends beyond looking great
in your favorite pair of jeans. The gluteus maximus, medius, and
minimus comprise this major muscle group that is responsible
for getting you from here to there in all sorts of fancy ways:
sprinting, jumping, lateral bounding, twisting, hinging, and so
much more.

Not only do strong, healthy glute muscles keep you moving like
a well-oiled machine, they also help prevent back pain and
reduce risk of injury to joints like the hips and knees.

So how do you get stronger glutes? You don’t have to spend

hours in the gym on weight machines to see good results. These
25-bodyweight glute exercises are designed to fit right into your
daily routine. The best part is you only need your own body, so
fitting them into your schedule will be a breeze.

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We don’t recommend jumping aboard and practicing every
exercise on this list right away. The exercises go from beginner
to intermediate, so it is important to establish a good
understanding of the movement patterns and glute activation
before you begin working on more progressive forms of each
exercise.

The old adage, “If you don’t use it, you lose it,” applies to the
glutes. Even very active people can experience gluteal
imbalances or not know how to properly fire the glutes when
training. If you exercise an hour a day and spend a good deal of
your time sitting down, then your glutes may become inactive.

Incorporating these drills into your daily life will not only
improve the shape and size of your glutes, but also the ability to
fire your glutes properly throughout many different types of
movement. We recommend picking 2-3 exercises from the list
below and workout through a small routine every day.

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• Daily activation drills: choose 2-3 exercises each day to work
through daily sets of 2-3 for 10 reps each exercise.

• Workout warm-up: Choose 2-3 exercises to add to your

regular workout warm-up. Work through 1 set of 10 for each
exercise.

• Paired supersets: Choose 2-3 exercises to pair as supersets

with strength exercises in your regular workout routine.
Match the amount of sets with the set in your routine, and
keep the between 8-15 for each set.

• Glute finishers: Choose 2-3 exercises to add to the end of

each workout session and work through them as a circuit,
using a rep range of 2-4 and a set range of 10-15.

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THE EXERCISES

GETGLUTES
Lie on your back with feet on the floor in bent-knee position. Take a
deep breath in. Exhale, contracting the abdominals while raising the
hips toward the ceiling. Squeeze the glutes to keep the spine
neutral. Do not press the hips high enough to arch the low back.
Lower back down and repeat.

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Lie on your back with feet on the floor in bent-knee position. Take a
deep breath in. Exhale, contracting the abdominals while raising the
hips toward the ceiling. Squeeze the glutes to keep the spine
neutral. Do not press the hips high enough to arch the low back. Lift
the right foot off the floor, drawing the knee toward the chest.
Lower back and down and repeat on the left side, keeping the glutes
locked and hips high. 7
Lie on your back with the left leg in bent-knee position and the right
leg extended toward the wall. Exhale, contracting the abdominals
while raising the hips toward the ceiling. Squeeze the glutes to keep
the spine neutral. Do not press the hips high enough to arch the low
back and work to keep the highs aligned, avoiding one hip sinking
lower than the other. Lower back down and repeat.
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Lie facedown on a mat with legs extended toward the wall and arms
reached overhead. Exhale, contracting the abdominal muscles while
pushing the hips into the floor. Contracting the glutes and shoulders,
lift the legs and arms a few inches off the floor. Lower back down
and repeat.

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Lie facedown on a mat with legs extended toward the wall and arms
reached overhead. Exhale, contracting the abdominal muscles while
pushing the hips into the floor. Contracting the glutes and shoulders,
lift the legs and arms a few inches off the floor. From this position,
move the arms and legs to the side in an abducted position. Return
to center position and lower to the floor. Repeat. 10
Lie facedown on a mat with legs extended toward the wall. Exhale,
contracting the abdominal muscles while pushing the hips into the
floor. Contracting the glutes, raise the right leg a few inches from the
floor. Lower back down and repeat.

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Lie facedown on a mat with legs placed shoulder width apart in
bent-knee position. Exhale, contracting the abdominal muscles
while pushing the hips into the floor. Pressing the feet together
while contracting the glutes, raise the legs a few inches from the
floor. Lower back down and repeat.

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Lie on your right side with the right hand behind your head and legs
extended toward the wall and spine neutral. Exhale, contracting the
abdominals while raising the right leg a few inches and the left leg
into full abduction. Hold for 10-20 and repeat on the other side.

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Lie on your right side with the elbow bent directly under the
shoulder and knees bent to 90-degrees. Exhale, contracting the
abdominals while raising the right hip off the floor into a neutral
position. Holding the side plank, abduction the top hip, moving the
left knee away from the right knee while keeping the feet together.
Lower the knee, but hold the plank while you complete reps. Repeat
on the other side. 14
Begin on hands and knees, with hands placed under shoulders. Tilt
the pelvis by exhaling to contract the abdominals. Lift the knees
from the floor into full extension. Contract the quads and the glutes
while pushing up through the scapula. Lift the right toes off the
floor, squeezing the glute. Repeat for reps, then perform the same
movement on the left side. 15
Lie on your right side with the elbow bent directly under the
shoulder, with both legs extended. Exhale, contracting the
abdominals while raising the right hip off the floor into a neutral
position. Holding the side plank, abduction the top hip, moving the
left knee away from the right knee while keeping the feet together.
Lower the knee, but hold the plank while you complete reps.
Repeat on the other side. 16
Begin on hands and knees with your knees directly under your hips
and your hands directly under your shoulders. If necessary, do a few
cat/cow stretches to bring the spine to neutral position. Exhale,
drawing the abdomen into the spine while bracing the core. Begin
slowly lengthening the left leg and right arm to the opposite walls.
Keep the hips aligned and the pelvis posteriorly tilted (do not go into
spine extension). Return to starting position and repeat for reps on 17
both sides.
Begin on hands and knees with your knees directly under your hips
and your hands directly under your shoulders. If necessary, do a few
cat/cow stretches to bring the spine to neutral position. Exhale,
drawing the abdomen into the spine while bracing the core. Begin
slowly lengthening the left leg toward the wall, squeezing the glute.
Return to starting position and repeat for reps on both sides.
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Begin on hands and knees with your knees directly under your hips
and your hands directly under your shoulders. If necessary, do a few
cat/cow stretches to bring the spine to neutral position. Exhale,
drawing the abdomen into the spine while bracing the core. Keeping
the left knee bent, press the heel toward the ceiling while flexing
the glute. Keep the spine neutral. Return to starting position and
repeat for reps on both sides. 19
Begin on hands and knees with your knees directly under your hips
and your hands directly under your shoulders. If necessary, do a few
cat/cow stretches to bring the spine to neutral position. Exhale,
drawing the abdomen into the spine while bracing the core. Keeping
the knee bent, move the left leg away from the center, abducting
the hip just enough to contract the glute without moving the rest of
the body. Return to starting position and repeat for reps on both 20
sides.
Begin on hands and knees with your knees directly under your hips
and your hands directly under your shoulders. If necessary, do a few
cat/cow stretches to bring the spine to neutral position. Exhale,
drawing the abdomen into the spine while bracing the core. Bring
the right leg behind the body while keeping the left knee stationary
on the floor. Lift the leg toward the ceiling, then down to the right
wall, back to center, and down to the left wall (should make a U- 21
shape like a rainbow). Repeat for reps on both sides.
Begin on hands and knees with your knees directly under your hips
and your hands directly under your shoulders. If necessary, do a few
cat/cow stretches to bring the spine to neutral position. Exhale,
drawing the abdomen into the spine while bracing the core. Lift the
knees from the floor and sit back deep into the hips. Move forward
to starting position, keeping the knees off the floor. Repeat for reps. 22
Begin in a tall-kneeling position. Place a towel or foam roller under
the knees if the floor is uncomfortable. Brace the core, keeping the
hips under the shoulders and the spine neutral. You may hold onto a
dowel or post for stability. Keeping the feet together, move the right
knee away from the left knee into an abducted hip position. Return
to starting position and repeat for reps on both sides.
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Begin in an athletic stance, bracing the core while pulling the scapula
down and back. Step the left foot behind the right side so the legs
cross while bending at the knees. Return to starting position and
repeat on the other side.

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Begin in a wide-stance position with toes point outward. Inhale,
bracing the core to keep the spine neutral. Break at the hips and
knees, then while exhaling sit the hips down and back into your
knees are at 90-degrees. Return to starting position and repeat.

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Stand tall, bearing your weight on the right leg. Hinge at the hips,
pressing the glutes toward the wall as your torso moves downward.
As you hinge the left leg should track directly behind you, creating a
straight line from head to toe. Return to starting position and
repeat.

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Using a wide stance, reaching arms overhead in a V with palms
facing inward. Take a deep belly breath to brace the core. Break and
the knees and hips, exhaling and you sit the hips down and back.
Once your hips hit parallel, return to starting position and repeat.

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Begin in a tall stance with feel hip-width apart. Contract the
abdominal muscles to keep the spine neutral. Break at the hip,
pressing them glutes toward the back wall while keeping the shins
perpendicular to the floor. Once the torso aligns with the floor,
return to starting position and repeat.
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Stand with the right foot in front of the left foot. Contract the
abdominals to keep the spine neutral. Bend at the knees and propel
yourself into the air, switching your stance as you land. Repeat for
reps.

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Begin in a stall stance. Contract the abdominals to protect the spine.
Take a big step right, breaking at the knee and hip. Maintain a slight
forward torso lean and sit as deep into the lunge as you feel
comfortable. The non-working leg should remain straight. Press back
up into starting position and repeat for reps on both sides.

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Perform once per day 5-7 days per week

Option A:

1a. Hip bridge: 3x10 (page 6)

1b. Fire hydrant : 3x10 (page 20)
2a. Bird dog: 2x8 each side (page 17)
2b. Kneeling clamshell: 2x8 each side (page 23)

Option B:

1a. Hip hinge: 3x10 (page 28)

1b. Curtsy lunge: 3x8 each side (page 24)
2a. Prone frog lift: 2x10 (page 12)
2b. Side plank with abduction: 2x10 each side (page 16)

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Option A:

1a. Quadruped hip extension: 1x10 each side (page 18)

1b. Single-leg hip bridge: 1x10 each side (page 8)
1c. Fire hydrant: 1x10 each side (page 20)
1d. Bear squat: 1x10 (page 22)

Option B:

1a. Hip bridge; 1x10 (page 6)

1b. Quadruped rainbow extension: 1x10 (page 21)
1c. Side plank with clamshell: 1x5 each side (page 14)
1d. Y squat: 1x10 (page 27)

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Option A:

1a. Conventional deadlift: 2x8

1b. Bird dog: 2x8 each side (page 17)
2a. Bench press: 2x8
2b. Kneeling clamshell: 2x8 each side (page 23)

Option B:

1a. Barbell hip thrust: 3x10

1b. Curtsy lunge: 3x10 each side (page 24)
2a. Dumbbell shoulder press: 3x8
2b. Reverse side plank with abduction: 3x8 each side (page 13)

Option A:

1a. 5-point prone hip extension: 3x15 (page 10)

1b. Bear squat: 3x20 (page 22)

Option B:

1a. Glute march: 3x20 each side (page 7)

1b. Fire hydrant: 2x15 each side (page 20) 34
Option A:

1a. Hip bridge: 3x15 (page 6)

1b. Bird dog: 3x10 each side (page 17)
2a. Plie squat: 3x15 (page 25)
2b. Quadruped heel press: 3x10 each side (page 19)
3a. Single-leg Romanian deadlift: 2x10 each side (page 26)
3b. Side plank with clamshell: 2x10 each side (page 14)

Option B:

1a. Glute march: 3x20 each (page 7)

1b. Superman: 3x15 (page 9)
2a. Y squat: 3x15 (page 27)
2b. Plank with hip extension: 3x10 each side (page 25)
3a. Alternating plyo lunge: 3x10 each side (page 29)
3b. Fire hydrant: 3x20 each side (page 20)

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