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Exercises

Bodyweight glute exercises

Bodyweight glute exercises, from the easiest version to the hardest. Everything here uses your own body as the load, with at most a floor, a wall or a sturdy step.

48 moves47 with 3D demosBeginner 11Intermediate 22Advanced 15

Beginner bodyweight glute exercises 11

Bodyweight squat demonstrated on the 3D figure3D demoBodyweight squatBeginner · No equipmentClamshell demonstrated on the 3D figure3D demoClamshellBeginner · No equipmentGlute bridge demonstrated on the 3D figure3D demoGlute bridgeBeginner · No equipmentGlute kickback (quadruped hip extension) demonstrated on the 3D figure3D demoGlute kickback (quadruped hip extension)Beginner · No equipmentHip-hinge practice demonstrated on the 3D figure3D demoHip-hinge practiceBeginner · No equipmentSide-lying leg raise demonstrated on the 3D figure3D demoSide-lying leg raiseBeginner · No equipmentSit to stand from a chair demonstrated on the 3D figure3D demoSit to stand from a chairBeginner · A bench or boxSnapdown to athletic landing demonstrated on the 3D figure3D demoSnapdown to athletic landingBeginner · No equipmentStep-up demonstrated on the 3D figure3D demoStep-upBeginner · A stepFlutter Kicks demonstrated on the 3D figure3D demoFlutter KicksBeginner · A bench or boxLeg Lift demonstrated on the 3D figure3D demoLeg LiftBeginner · No equipment

Intermediate bodyweight glute exercises 22

Back extension off a flat bench demonstrated on the 3D figure3D demoBack extension off a flat benchIntermediate · A bench or boxBack extension on a 45-degree bench demonstrated on the 3D figure3D demoBack extension on a 45-degree benchIntermediate · A bench or boxBox drop landing demonstrated on the 3D figure3D demoBox drop landingIntermediate · A stepBox jump demonstrated on the 3D figure3D demoBox jumpIntermediate · A bench or boxBox push-off jump demonstrated on the 3D figure3D demoBox push-off jumpIntermediate · A stepDeep squat hold demonstrated on the 3D figure3D demoDeep squat holdIntermediate · No equipmentJump squat demonstrated on the 3D figure3D demoJump squatIntermediate · No equipmentPatrick step-down demonstrated on the 3D figure3D demoPatrick step-downIntermediate · A stepRear-foot-elevated split squat (Bulgarian split squat) demonstrated on the 3D figure3D demoRear-foot-elevated split squat (Bulgarian split squat)Intermediate · A bench or boxReverse lunge demonstrated on the 3D figure3D demoReverse lungeIntermediate · No equipmentSide-to-side box push-off demonstrated on the 3D figure3D demoSide-to-side box push-offIntermediate · A stepSingle-leg glute bridge demonstrated on the 3D figure3D demoSingle-leg glute bridgeIntermediate · No equipment

Advanced bodyweight glute exercises 15

Alternate-leg bounding demonstrated on the 3D figure3D demoAlternate-leg boundingAdvanced · No equipmentDepth jump demonstrated on the 3D figure3D demoDepth jumpAdvanced · A stepDepth jump to a second box demonstrated on the 3D figure3D demoDepth jump to a second boxAdvanced · A stepDiagonal bounds demonstrated on the 3D figure3D demoDiagonal boundsAdvanced · No equipmentHill sprints demonstrated on the 3D figure3D demoHill sprintsAdvanced · No equipmentHorizontal back extension (hyperextension, Roman chair) demonstrated on the 3D figure3D demoHorizontal back extension (hyperextension, Roman chair)Advanced · A bench or boxLateral box jump demonstrated on the 3D figure3D demoLateral box jumpAdvanced · A stepPistol squat demonstrated on the 3D figure3D demoPistol squatAdvanced · No equipmentRepeated box jumps demonstrated on the 3D figure3D demoRepeated box jumpsAdvanced · A stepReverse hyperextension demonstrated on the 3D figure3D demoReverse hyperextensionAdvanced · A bench or boxShuttle runs demonstrated on the 3D figure3D demoShuttle runsAdvanced · No equipmentSide plank with leg lift demonstrated on the 3D figure3D demoSide plank with leg liftAdvanced · No equipment

Workouts that use them

More exercises

Questions people ask

What are good bodyweight glute exercises for beginners?

Start with moves graded easy, such as Bodyweight squat, Clamshell, Glute bridge. There are 11 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do bodyweight glute exercises at home without equipment?

Yes. 39 of the 48 moves here need nothing but your body, a floor, a wall or a step, for example Bodyweight squat, Clamshell, Glute bridge.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.