Whether you want to tone it, grow it, or just feel stronger in your jeans—training your glutes is a total game-changer. And guess what? You don’t need a gym full of machines to get results. You can work your butt at home, using your bodyweight or a few simple props like a resistance band or chair.
This guide gives you 18 of the best glute exercises you can do right in your living room. Some will burn, some will feel awkward (at first), and some will become your go-to for real results.
Ready? Let’s get that booty moving.
1. Glute Bridges
A classic for a reason.
How to do it:
Lie on your back, knees bent, feet flat. Push through your heels to lift your hips. Squeeze your glutes at the top, then lower slowly.
Why it works:
Targets the glutes directly and wakes them up, especially if you’ve been sitting all day.
Tip:
Add a resistance band around your thighs for extra challenge.
2. Donkey Kicks
You’ll feel this in the first 10 seconds.
How to do it:
Start on all fours. Kick one leg up and back like you’re trying to push the ceiling with your heel. Lower, repeat, then switch legs.
Why it works:
Isolates each glute and works it hard without any weights.
Keep your core tight so you don’t overarch your back.
3. Fire Hydrants
Yes, it looks funny. Yes, it’s effective.
How to do it:
Stay on all fours. Lift one leg out to the side like a dog at a fire hydrant. Lower and repeat.
Why it works:
Hits your side glutes (glute medius), which help with hip stability and roundness.
4. Bulgarian Split Squats
This one’s spicy.
How to do it:
Stand a couple feet in front of a low chair or couch. Place one foot behind you on the chair. Squat down with your front leg until your thigh is parallel to the floor. Push back up.
Why it works:
Lights up the glutes and thighs, especially the front leg.
Bonus:
It also challenges your balance and core.
5. Step-Ups
Simple and powerful.
How to do it:
Find a sturdy chair, stool, or step. Step up with one foot, push through the heel to lift your body, then step down. Alternate or repeat on one side.
Why it works:
Builds strength and shape in the glutes, especially when you control the movement.
6. Single-Leg Glute Bridges
More balance, more burn.
How to do it:
Same as a regular glute bridge, but one leg stays lifted while the other does all the work.
Why it works:
Focuses the effort on one side, which improves strength and evens out imbalances.
Tip:
Don’t rush. Feel every rep.
7. Squat Pulses
Feel the fire.
How to do it:
Lower into a squat and hold the bottom position. From there, pulse up and down in tiny movements.
Why it works:
Keeps the glutes under constant tension. Small moves, big results.
8. Curtsy Lunges
Graceful but deadly (in a good way).
How to do it:
Step one leg diagonally behind you like you’re doing a curtsy. Bend both knees and drop your hips. Return to start and switch sides.
Why it works:
Targets the outer glutes and inner thighs.
9. Glute Kickbacks with Band
If you’ve got a resistance band, use it here.
How to do it:
Wrap the band around your thighs. Get on all fours and kick one leg straight back. Keep tension in the band the whole time.
Why it works:
Adds resistance to a classic move. More tension = more results.
10. Wall Sits
The silent killer of leg and glute workouts.
How to do it:
Lean against a wall with knees bent at 90 degrees. Hold the position for as long as you can.
Why it works:
Static hold that builds endurance in the glutes and thighs.
11. Froggies
This one’s sneaky good.
How to do it:
Lie on your stomach. Bend your knees so the soles of your feet touch. Then lift your thighs and knees off the floor while keeping your feet pressed together.
Why it works:
Hits the glutes in a way most moves don’t. Great finisher.
12. Sumo Squats
Wider stance = bigger booty work.
How to do it:
Stand with feet wider than hips, toes slightly turned out. Squat down, keeping knees tracking over toes. Push up through your heels.
Why it works:
Targets the glutes and inner thighs together.
13. Hip Thrusts (Using Couch or Bed)
This one’s a glute sculpting legend.
How to do it:
Rest your upper back on a couch. Knees bent, feet flat. Drop your hips, then thrust them up and squeeze at the top.
Why it works:
Incredible for full glute activation—upper, middle, and lower.
Tip:
Add a resistance band or a weight (like a backpack) to level up.
14. Side-Lying Leg Raises
Simple, but it works every time.
How to do it:
Lie on your side. Raise your top leg up and down in a controlled motion.
Why it works:
Targets the glute medius—the side of your booty. Great for shaping.
15. Elevated Glute Bridges
Boost that bridge game.
How to do it:
Put your feet on a raised surface like a low bench or stack of pillows. Perform regular glute bridges from this position.
Why it works:
Increases the range of motion and tension on your glutes.
16. Skater Lunges
A cardio and glute combo.
How to do it:
Jump side to side like a speed skater, landing on one foot and swinging the other behind you.
Why it works:
Works the glutes while building balance and agility.
17. Clamshells
Great for beginners or warm-ups.
How to do it:
Lie on your side, knees bent, feet together. Open your top knee like a clamshell while keeping your feet touching.
Why it works:
Targets the small glute muscles that help with hip alignment.
Use a mini band for added burn.
18. Kickstand Deadlifts (Bodyweight)
Think of this like a supported single-leg deadlift.
How to do it:
Stand with one foot slightly behind the other like a “kickstand.” Hinge at the hips, lowering your torso while keeping your back flat, then return up.
Why it works:
Focuses the work on one glute at a time. Builds strength and control.
How to Build a Routine
You don’t need to do all 18 at once. Pick 5–6 and cycle them through the week.
Sample 3-Day At-Home Glute Plan:
Day 1: Strength Focus
- Hip Thrusts
- Bulgarian Split Squats
- Single-Leg Glute Bridges
- Clamshells
- Sumo Squats
Day 2: Burn + Tone
- Glute Kickbacks with Band
- Fire Hydrants
- Squat Pulses
- Curtsy Lunges
- Froggies
Day 3: Power + Endurance
- Step-Ups
- Wall Sits
- Skater Lunges
- Kickstand Deadlifts
- Glute Bridges
3 sets of 10–15 reps for most moves. For isometric holds (like wall sits), aim for 30–45 seconds.
Final Thoughts
A strong butt isn’t just about how it looks in jeans (though that’s a solid bonus). It helps:
- Improve your posture
- Support your lower back
- Power your legs for walking, climbing, running—even standing longer
You don’t need to lift heavy to get results. You just need consistency, control, and the right moves.
So roll out your mat, grab that resistance band or backpack, and make your living room your new glute lab. Your future booty will thank you.
