Glutes · At home · 38 exercises

Glute workouts at home, no equipment

A glute workout at home with no equipment: bridges, hip extensions, lunges and single-leg squats.

The glutes extend the hip, so they grow from hip thrusts and bridges, which load them at the top, from hinges like Romanian deadlifts, which load them at a stretch, and from deep squats and lunges. Abduction work (band walks, side-lying raises) trains the smaller glute medius on the side of the hip.

With no equipment, you make exercises harder by changing leverage instead of adding weight: raising your feet, using one limb at a time, slowing down, or pausing at the hardest point. Everything here needs only your body and, at most, a sturdy chair, a table or a doorframe.

Bodyweight glute workout

Single-leg work and pauses at the top make bodyweight glute training hard enough.

Low Glute Bridge On FloorPause 2 seconds at the top.
Sets
3
Reps
15–20
Rest
60 s
Bench Hip ExtensionShoulders on a couch or bench.
Sets
3
Reps
12–15
Rest
60 s
Glute Bridge March
Sets
3
Reps
10 each leg
Rest
60 s
Curtsey Squat
Sets
3
Reps
12 each leg
Rest
60 s
Walking Lunge
Sets
3
Reps
12 each leg
Rest
90 s

Can’t do one of these?

Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.

Tips

At the top of a bridge or thrust, tuck your pelvis slightly and squeeze. If you feel it in your lower back, you are arching instead of extending your hips.
For lunges and split squats, a longer step and a slight forward lean move the work toward the glutes.
Pair a heavy stretch exercise (Romanian deadlift, deep lunge) with a squeeze exercise (bridge, thrust) in the same week.
When you can do more than 20 good reps, move to a harder variation instead of adding more reps.

Run this workout in SPLYT

Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.

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38 glute exercises you can do at home

Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.

All glute exercises →

Questions

How many glute exercises can you do at home with no equipment?

SPLYT’s exercise library has 38 glute exercises you can do at home with no equipment, including Jump Squat, Curtsey Squat and One Leg Squat. Each one links to step-by-step instructions and a demonstration.

How often should I train glutes?

Two to three times a week works well. The glutes recover quickly, and most leg exercises already train them, so spread the work across your lower-body days.

Do squats grow your glutes?

Deep squats do, because the glutes work hardest near the bottom. Pair them with bridges or hip thrusts, which train the top of the movement that squats don’t load.

Can you build muscle at home without equipment?

Yes, if each set ends close to failure. Bodyweight training builds muscle as long as you keep moving to harder variations as you get stronger.