How to Train Your Glutes Without Equipment: Bodyweight Exercises

The glutes are one of the largest muscle groups in the body and are responsible for various movements such as walking, running, and jumping. Training your glutes not only enhances your overall physique but also improves your performance in these activities. While gym equipment like resistance bands and weights can be useful, bodyweight exercises are a convenient and effective way to target your glutes. In this article, we will discuss the benefits of bodyweight exercises for glute training, the top bodyweight exercises for glutes, sample bodyweight workouts, and tips for success.

Benefits of Bodyweight Exercises for Glute Training

Bodyweight exercises offer numerous benefits for glute training, such as improving balance, stability, and control. Compared to other types of glute training, bodyweight exercises also require minimal equipment and can be done anywhere and anytime. Additionally, bodyweight exercises can be modified to fit any fitness level, making them suitable for both beginners and advanced trainees.

Can You Build Your Glutes with Just Bodyweight Exercises?

Yes, bodyweight exercises can effectively build and strengthen your glutes. While gym equipment can provide additional resistance, bodyweight exercises can still provide a significant challenge for your muscles, especially when executed correctly. Studies have shown that bodyweight exercises like squats and lunges can activate the glutes as effectively as weighted exercises like barbell squats.

Top Bodyweight Exercises for Glute Training

Here are some of the best bodyweight exercises for glute training:

  1. Squats
  2. Lunges
  3. Glute bridges
  4. Single-leg glute bridges
  5. Donkey kicks
  6. Fire hydrants

To properly execute each exercise, focus on squeezing your glutes at the top of the movement and maintaining proper form throughout. For beginners, modifications such as using a chair for support can be helpful.

Bodyweight Workouts for Glutes

Here are some sample bodyweight workouts for glutes:

Beginner Workout

  • Squats (3 sets of 12 reps)
  • Glute bridges (3 sets of 12 reps)
  • Lunges (3 sets of 12 reps per leg)

Intermediate Workout

  • Single-leg glute bridges (3 sets of 10 reps per leg)
  • Donkey kicks (3 sets of 12 reps per leg)
  • Fire hydrants (3 sets of 12 reps per leg)

Advanced Workout

  • Jump squats (3 sets of 10 reps)
  • Bulgarian split squats (3 sets of 10 reps per leg)
  • Plyometric lunges (3 sets of 10 reps per leg)

Be sure to warm up properly before starting the workout and increase the intensity gradually as you progress.

Tips for Success

  • Focus on proper form to maximize glute activation
  • Incorporate progressive overload by increasing the number of reps or sets or by performing more challenging variations of exercises
  • Incorporate bodyweight exercises into a well-rounded fitness program that includes proper nutrition and recovery strategies


Bodyweight exercises are a convenient and effective way to train your glutes. The top bodyweight exercises for glutes, sample workouts, and tips for success discussed in this article can help you achieve optimal glute growth and maintenance. Remember to stay consistent and prioritize proper form, nutrition, and recovery for the best results.