Bodyweight Glute Exercises

Bodyweight Glute Exercise

The glutes are the biggest muscle group in the body. There’s a reason it’s called gluteus maximus! Working out your glutes is important, as they’ll make anything from lifting objects to sitting down much easier. That’s why we’ve put together our list of the top bodyweight glute exercises—no equipment required. Keeping reading, and you’ll be kicking butt before you know it

Why Do Glute Exercises?

Unless you’ve been specifically targeting your glutes, chances are your current workout routine is leaving them out. Compound exercises are great, but since they tend to target the arms, legs, and core, the glutes need special attention. Incorporate the exercises below into your regular workout routine for a more well-rounded approach.


  1. Grab an exercise mat and get into your starting position. Lie on your back and bend your knees, placing your feet flat on the mat at hip-width and so that your calves are at a right angle to the floor.

  2. Keep your head flat to the ground and in alignment with your spine, and lay your arms out straight alongside your body with your palms facing down.

  3. Activate your glutes and slowly lift your hips off the ground until your hips, your lower back, buttocks, and thighs, form a straight line down to your shoulders.

  4. Hold your position for a second or two, drawing in your abs and keeping your glutes tightly squeezed.

  5. Now gently lower yourself back down until your glutes hover just above the floor. You don’t want them to touch the mat just yet.

  6. Hold your lowered position for a couple of seconds, still squeezing your glutes, getting ready to lift your hips again.

Do's and Don'ts

  • Do lift your body as opposed to pushing it up.

  • Don’t use your arms for leverage.

Want to learn more?

Bodyweight exercises are easy to do at home, but you’ve got to keep it safe and use good form if you want to reap the benefits. If you’re ready to take things to the next level, why not get in touch with your local Gym, where our friendly personal trainers would be happy to create an individualised workout plan to help you achieve your fitness goals—what are you waiting for?

Calf's Stretching
Read more
Glute Bridge Exercise
Read more
Romanian Deadlift
Read more
Single Leg Squat
Read more

Other Exercises

How to do a Dip
Read more
How to do Box Jumps
Read more
How to do a Bear Crawl
Read more
How to do Bent Over Row
Read more
* Offer available at selected sites only. See Terms & Conditions for further details. ** 24 hour access not currently available at all Gyms. Please see individual Gym pages for further details. ⨥Applicable terms, conditions and joining fees may apply. © 2024 The Gym Group.