So, you’re working out hard—your abs are tight, biceps firm and quads seriously toned. But, you have a flabby butt. Yeah, you might look great in a T-shirt—but on the beach you’d feel self-conscious.
Then, something has to change!
This glutes workout program is the solution. With little-to-no equipment required, you can complete it even at home and watch it deliver impressive results.
Glutes Anatomy
Unfortunately, the glutes (that is, your buttocks) are one of the most neglected groups in fitness training. Possibly, because they’re the least on-show of all the muscles.
This is a shame—since the glutes are essential for your overall stance, stability and strength.
A productive glutes workout can:
- Reduce back pain and injury—weak buttock muscles require other groups to compensate in their place.
- Heighten sporting ability—whatever your chosen field you require the glutes for athletic power.
- Raise bone density—studies show that resistance training improves bone strength, which drastically lowers as we age.
- Boost functional fitness levels—your day-to-day chores become more manageable.
- Improve posture—strong glute muscles improve stance and support the lower back—helping you walk tall and avoid future spine problems.
- Make you look damn amazing—and with that comes self-confidence.
Each buttock consists of three main muscles. To reap the maximum benefits—your glutes workout must target each one of these power packs.
To get a grasp of how they work, here are the three “booty builders”:
1. Gluteus Maximus
As the name suggests, the gluteus maximus is the not only largest of the butt muscles, it it the largest and most powerful muscle in the human body—extending from the upper hips down to the outer thighs.
It enables you to rotate at the hips and perform explosive movements such as sprinting and jumping.
2. Gluteus Medius
This muscle begins at the ilium (upper hip) and stretches laterally towards the sides of the pelvis.
The gluteus medius is considered to be a stabilizing muscle—ensuring safe flexion and allowing the pelvis and knee to remain aligned, preventing injury.
3. Gluteus Minimus
Shaped like a fan, the smallest of the butt muscles sits beneath the gluteus medius.
It enables the body to support itself on just one limb—an action frequently called upon during both daily life and sporting activities (climbing stairs, running, walking, etc.).
Additionally, the gluteus minimus allows the hip to abduct—that is, move away from the centerline of the body.
Glutes Workout for Home
Building the buttock muscles is achieved through one process—resistance training. However, pushing the gluteal muscles hard doesn’t mean heavy weights on the barbell.
A powerful glutes workout can be completed in the home—delivering impressive results with minimal equipment.
To this end, I’ve formulated three training regimes below. One requires no gym gear at all—just your bodyweight. The other two concentrate on using the relatively budget-friendly dumbbells, kettlebells and resistance bands.
How to Complete the Glutes Workout
Each workout is designed to exert all three buttock muscles. Hence, for maximum returns, each workout should be completed in its entirety.
If you find the number of repetitions (reps) too intense—then drop the count. If they’re too easy to complete—increase the number. Towards the end of each set, you should start struggling and feel the glutes straining.
But, don’t exert yourself to total fatigue.
After each set, rest for 1 to 2 minutes, then complete the next set. After each exercise (four or six sets) is finished, rest for three minutes.
These workouts should be performed at least two times a week (preferably three if you’re lacking glutes development), but never on consecutive days. Although, you can work other adjacent muscle groups (like hamstrings of quads) on the same or following day.
Glutes Workout With Bodyweight
Using just your bodyweight for resistance provides a gentle entry into glutes training.
1
Exercise
Sets
Reps
Rest
Squat
4 - 6
12 - 20
1-2 mins
Performance:
Ensure your feet are slightly wider than shoulder-width apart. Keeping your arms outstretched in front of you—lower yourself into the squat position by bending at the knees. Hold for one second, then rise to a standing stance again (one rep).
Pro Tips:
- Don’t pass below a “chair-sitting” posture in the lowest position as this can place excessive stress on the knees.
- Avoid “dropping” into the squat—the movement should be slow and controlled.
- Make sure you push your body up with your heels.
2
Exercise
Sets
Reps
Rest
Single Leg Side Lunges
3 - 4
12 - 20
1-2 mins
Performance:
Stand upright—feet wider than shoulder-width apart. Keeping your left leg straight, bend your right knee until it bears the majority of your bodyweight and forms a 90-degree angle. Hold for one second—then return to the starting position and repeat on the opposite side. That completes one repetition.
Pro Tips:
- You can hold weights (dumbbells, bags of sugar) in the hands for additional resistance.
- The slower the movement, the harder the glutes workout.
3
Exercise
Sets
Reps
Rest
Walking Lunges
3 - 4
12 - 15
2 mins
Performance:
From a standing position—take a large step forward with the left foot. Lower your body towards the floor until the left knee is at 90-degrees. Hold for two seconds.
Push with the left leg into the ground to power you into an upright position again—then step forward with the right foot. That’s one rep completed.
Keep walking forward until you reach the rep count.
Pro Tips:
- Ensure you have sufficient space to complete this exercise.
- Keep the back straight throughout for the ultimate glutes workout.
4
Exercise
Sets
Reps
Rest
Hip Thrust
3 - 4
15 - 20
1-2 mins
Performance:
Sit with your butt on the floor, rest your upper back on an elevated bench. Keep your shoulder blades locked. Thrust your hips upwards until you form a “table” position. Place your feet at the exact point where your knees are. Your knees shouldn’t pass a 90-degree angle—unless you wish to work the quads and abs too.
Variations (Glute Bridge): Same as hip thrust but rest your upper back on the floor.
Hold for three seconds, lower and repeat.
Pro Tips:
- In each upward movement squeeze the glutes for more power.
- Avoid “hunching” the shoulders upwards.
5
Exercise
Sets
Reps
Rest
Hip Dive
3 - 4
15 - 20
1-2 mins
Performance:
Start by kneeling on the floor, your butt sitting on your heels. Use your glutes to raise your behind until your thighs are at a right angle to the floor. Lower and repeat.
Pro Tips:
- The slower you complete this exercise, the more effective the glutes workout.
- Keep the spine straight to avoid lower back injury.
Glutes Workout With Resistance Bands
Utilizing resistance bands takes your glutes training up a notch—pushing the buttocks harder than bodyweight alone.
1
Exercise
Sets
Reps
Rest
Band Walks
3 - 4
20
1-2 mins
Performance:
With the band around your ankles (optional: additional bands around your quads)—position yourself in a quarter-squat stance (halfway between upright and full-sitting squat). Your feet should be hip-width apart. Clench fists and hold against the chest. Jump feet laterally outwards (by about 10 inches) and in again 20 times for an intense start to your glutes workout.
Pro Tips:
- Don’t jump too high—around 2 to 3 inches is fine.
- Keep looking forward throughout the exercise.
2
Exercise
Sets
Reps
Rest
Lateral Band Walk
3 - 4
20
1-2 mins
Performance:
With the band around your ankles—again take a quarter-squat stance, feet hip-width apart. Step laterally to the left with your left foot, stretching the band. Then step your right foot to the left, so your feet are hip-width apart again.
Do three steps in this manner to the left—then repeat on the right (one rep).
Pro Tips:
- Ensure there’s always constant tension in the band throughout this glutes workout.
- Keep clenched fists tight to your chest—elbows in.
3
Exercise
Sets
Reps
Rest
Glute Band Kickbacks
3 - 4
15
1-2 mins
Performance:
Stand upright with the band around your ankles—feet hip-width apart. Shift your weight onto your right foot. From here, “kick” your left foot backward (6-8 inches)—then back to the starting position. Repeat on one side 15 times, then use the opposite side.
Pro Tips:
- Always keep both legs straight—no bending at the knees.
- The slower the action, the more productive the glutes workout.
4
Exercise
Sets
Reps
Rest
Forward Banded Walking
3 - 4
20
1-2 mins
Performance:
Commence the exercise with the band around your ankles—feet hip-distance apart. Alternatively, you can raise the exercise band above the knees to work both the glutes and quads. With knees slightly bent, take 10 small steps forward, then 10 backward (20 reps).
Pro Tips:
- Keep the glutes tight.
- If this glutes workout isn’t sufficiently demanding—start with a slightly wider stance.
5
Exercise
Sets
Reps
Rest
Clamshells
3 - 4
20
1-2 mins
Performance:
Lay on your right-hand side with the band positioned just above both knees. Support yourself on your right arm—with your left palm pushing into the floor in front of your abs.
Your thighs should be at a 90-degree angle to your upper body. Keeping your right knee on the floor—raise your left knee upwards by 12 inches and lower again (one rep). Once 20 reps are completed, repeat on the opposite side.
Pro Tips:
- Keep your heels touching throughout—this places more stress on the buttocks for a powerful glutes workout.
- Don’t allow the band to “snap” your knees back together—use steady control.
Glutes Workout With Weights
When using weights, you have two options when raising difficulty—heightening reps or increasing weight load (while reducing reps).
Fewer reps with greater weights lead to more significant muscle development.
1
Exercise
Sets
Reps
Rest
Hip Thrusts With Barbell/Dumbbell
3 - 4
12-15
1-2 mins
Performance:
In an upright position with feet hip-distance apart—hold a kettlebell with two hands beneath your chin. Lower to the squat position (buttocks not passing knees)—hold for two seconds—then push back into a standing position.
Pro Tips:
- Look forwards at all times, not down at the ground as this encourages you to use the back for power, not your buttocks.
- If this glutes workout is too tough—use a lighter weight than a kettlebell such as a filled water bottle.
2
Exercise
Sets
Reps
Rest
One Arm Kettlebell Deadlift
3 - 4
15-20
1-2 mins
Performance:
Stand with feet shoulder-width apart with a kettlebell between both feet. Bend at the knees and grasp the ‘bell with your right hand—right arm locked throughout. Push with the glutes and lower back to raise the kettlebell off the floor until you’re upright.
Slowly lower the kettlebell to the floor again (one rep). Complete 15-20 reps then repeat on the opposite side.
Pro Tips:
- This exercise can be completed with a dumbbell if a kettlebell isn’t available.
- Ensure you lower the ‘bell in a controlled manner—“dropping” reduces the efficacy of this glutes workout and can stress the back.
3
Exercise
Sets
Reps
Rest
Kettlebell Goblet Squat
3 - 4
15
1-2 mins
Performance:
In an upright position with feet hip-distance apart—hold a kettlebell with two hands beneath your chin. Lower to the squat position (buttocks not passing knees)—hold for two seconds—then push back into a standing position.
Pro Tips:
- Look forwards at all times, not down at the ground as this encourages you to use the back for power, not your buttocks.
- If this glutes workout is too tough—use a lighter weight than a kettlebell such as a filled water bottle.
4
Exercise
Sets
Reps
Rest
Forward Dumbbell Lunge
3 - 4
15
1-2 mins
Performance:
With feet hip-width apart and a dumbbell in each hand, step forward with the left foot (about 24 inches). Bend both knees until they are both at 90-degrees—one behind, one in front. Push into the ground with the left foot, engaging the glutes to power you back into the standing position.
Repeat for the right-hand side, and that’s one rep.
Pro Tips:
- Ensure the back remains straight throughout.
- Slightly increasing the step length increases the intensity of this glutes workout.
- Never let your knee hit the floor.
5
Exercise
Sets
Reps
Rest
Dumbbell Step Ups
3 - 4
15-20
1-2 mins
Performance:
With a dumbbell in each hand, stand upright in front of a low bench or step. Put the ball of your left foot onto the bench and power through the quads and glutes to push yourself upwards. Both legs should now be straight—don’t put your right foot on the bench.
Alternatively, you can lift the right knee into a 90-degree angle to work the quads too.
Lower again and remove left foot to return to a standing position (one rep). Repeat 15-20 times then use the right foot.
Pro Tips:
- While it’s tempting to use a higher step—this reduces the effectiveness of the glutes workout as it places more effort on the quads.
- Keep your spine straight throughout.
Summary
Don’t be like the other guys and girls who forget about that all-important rear.
Work that behind to the limit by following one (or all) of the above workouts. Stick to this plan and within a few short weeks, you’re going to achieve a tight, toned and defined buttocks.
Remember the benefits—improved sporting performance, enhanced gait, greater stability and reduced back pain.
Above all, you’ll be able to slip into (or out of) your body-hugging clothes with confidence.
