Home Glute Workout Without Equipment

Glute Workouts or booty gains.  Of course, we want to look good in our leggings, shorts, or suit but, there’s more to building your glutes. 

Having strong glutes is very important in building a foundation for your body. Whether you’re an athlete or just want to improve your strength, building your glutes is the most important foundation.  They are the largest muscle group in the body and build a strong foundation for a strong core.  Weak Glutes could lead to pain or weakness in other areas of your body. 

1. Double Low Squat, Pulse and Jump

This three-pronged exercise is a real burner. Ensure you get real deep on each squat and pulse to really hit the glutes.  Keep your back and neck in line and engage the core throughout.  Land softly to take the impact off the back and knees. 

• Start with your feet shoulder-width apart 

• Engage your core and keep your spine and neck inline 

• Lower your bum to the ground as if you are sitting down and go as low as you can. 

• Ensure your spine and neck are still straight 

• Come back upwards but only halfway, creating a pulse movement 

• Lower back to the deep squat position and power through into a jump 

• Land softly and repeat 

2. Curtsy Lunges

An alternative to the lunge allowing the glutes to be hit from a different angle. Isolating the leg in this way allows for more emphasis to be put on the strength aspect of the quads and glutes. 

• Stand with your feet hip-width apart, hands on your hips.  

• Take a big step back with your right leg, crossing it behind your left.  

• Bend your knees and lower your hips until your left thigh is nearly parallel to the floor.  

• Keep your torso upright and your hips and shoulders as square as possible to the wall in front of you.  

• Return to start and repeat either on the same side for all reps or interchange.