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Want to develop a more muscular backside but don’t have any fancy gym equipment? No problem! Here are some awesome bodyweight exercises that will get your glutes burning and leave them feeling sculpted and strong.
Table of Contents
Squats: The King of Glute Exercises.
You’ve probably seen people doing squats everywhere, from the gym to calisthenic parks or even at home. That’s because they’re a complete lower body powerhouse and compound movement. Squats come in multiple variations and are an amazing workout for your glutes, but also for quads, hamstrings, and your core.
You can perform a squat literally anywhere. Imagine yourself sitting in a chair, but don’t actually sit down. Stand with your feet shoulder-width apart, toes pointing slightly outward. Keep your back straight and your core engaged as you lower yourself down. Then, push through your heels to stand back up tall.
Want to maximize muscle gains while doing squats? Try holding some weights (dumbbells or a kettlebell) or wearing a weight vest! Another option to make this exercise more hypertrophic is to slow down the eccentric and concentric tempo.
Lunges: Single-Leg Powerhouses!
My personal favorite! Lunges are fantastic because they target each glute individually, which helps you focus on each quad independently and improve your stability at the same time. Plus, they’re great for coordination!
Take a big step forward with one leg, lowering your body until both knees are bent at 90 degrees. Pretend you’re doing a fancy curtsy! Push through your front heel to stand back up, then repeat on the other side.
Now, just like with squats, if you want to focus on mass gains, consider wearing a weight vest or carrying weights to make this exercise more anabolic.
Glute Bridges: The No-Stress Glute Lifter!
While this exercise isn’t traditionally used for mass gains, glute bridges are a lifesaver for those who want to strengthen their glutes without putting stress on their backs. They are a popular exercise amongst yoga fanatics too.
Lie on your back with your knees bent and feet flat on the floor. Now, lift your hips up nice and high, squeezing your glutes at the top until your body forms a straight line from your shoulders to your knees. Think of yourself making a sexy bridge in the air! Lower yourself back down slowly and repeat. Feeling like this is a bit too easy? Try lifting one leg off the ground at a time (single-leg bridge) or loop a resistance band around your thighs for an extra burn. Slow down the tempo to a few seconds per rep to make this extra anabolic!
Side Lunges: Tone Your Glutes and Outer Thighs!
Want to target those pesky side glutes and outer thighs? Side lunges are your new best friend! Stand with your feet hip-width apart, then take a big step out to the side, lowering your hips towards the ground. Keep your back straight as you do this, imagine you’re a sassy disco dancer! Push through your heel to return to standing, then repeat on the other side. Want more size gains from this exercise? Try doing side lunges with a pulse at the bottom, or hold some weights for an extra challenge.
Donkey Kicks: Get That Leg Up!
Donkey kicks are a great way to work both your glutes and your hamstrings. Get down on all fours with your hands shoulder-width apart and your knees hip-width apart. Now, extend one leg straight back, keeping your foot flexed. Lift that leg up towards the ceiling, squeezing your glutes at the top like a sassy showgirl! Don’t forget to breathe! Lower your leg back down slowly and repeat with the other leg.
Remember:
- Focus on proper form: It’s more important to do the exercises correctly than to crank out a ton of reps with bad form. This will help you get the best results and avoid injury.
- Slow down the tempo: if your goal is size and mass for your glutes, you want to avoid fast reps and focus on slow reps. 6 to 10 slow reps are better than 15+ fast reps.
- Warm up and cool down: Always take a few minutes to warm up your muscles with some light cardio and dynamic stretches before your workout. After you’re done, cool down with some static stretches to help your muscles recover.
- Make it harder as you get stronger: As you get stronger, you can increase the difficulty of these exercises by adding weight, reps, or sets. You want to trigger muscle confusion so make you switch things up every once in a while.
Bonus Tip: Aim to do these exercises 1 to 2 times a week for the best results. Consistency is key to building those strong, sculpted glutes you’ve been dreaming of!
Prioritize Exercise, Diet & Rest
If you want to gain mass in your glutes, exercise is only part of the equation. You want to adopt a training regimen that also prioritizes adequate rest and proper diet that includes enough protein. Adding supplements that promote muscle growth such as testosterone-boosting supplements and Creatine can also help, but always speak to your doctor or healthcare practitionner before trying any new supplement.
Amine is a Toronto based entrepreneur who is passionate about Fitness, Diet and Health. He is passionate about teaching other entrepreneurs and “office workers” how to stay fit using simple yet effective bodyweight workouts that can be accomplished anywhere.