The glutes are the largest muscle in the body, so strengthening them is a smart move — not only for everyday life but for how you'll feel as you lift heavy objects or sit from your 9 to 5 — or let's be honest, longer than 5.
Don't worry, you don't need anything fancy to get a good glute workout. In fact, you don't need weights to work your backside at all.
To see results, complete a glute workout twice a week. You'll see results in just a month or two, no weights required.
Below are 15 glute exercises without weights that'll shape and strengthen your derriere. Keep reading to learn how many sets and reps you need to craft a fulfilling routine.
Complete 10 minutes of light to moderate cardio before jumping in. This could be power walking, jogging, biking, or even dancing around — whatever feels good and gets your blood pumping.
A gold-standard glute exercise, squats are worth every ounce of effort. Go slow and controlled, focusing on good form, to target your backside in the most effective way.
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The key to an effective reverse leg lift is to isolate the glute during the movement, letting it push your leg up toward the sky.
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Curtsy squats target your gluteus medius, the outer glute muscle, for a well-rounded look and feel. The lower your squat, the more you'll feel it.
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Not only will split squats work your glutes, they challenge your balance — another bonus.
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Step-ups are an ideal functional exercise, helping you move better in daily life. They'll also make your glutes stronger.
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Even without weight, leg kickbacks will have your glutes feeling sore the next day.
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This exercise works your entire posterior chain, including the glutes. Squeezing them throughout the movement will ensure good engagement.
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While squats put pressure on your lower back, bridge allows you target your glutes and hamstrings without back strain.
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Another exercise that hits your gluteus medius — an important muscle for pulling your leg away from the midline. This one may look simple but it's truly effective.
Directions:
1. Lie on your right side with your knees bent and legs stacked on top of one another. Bend your right arm, bring your hand to head and hold up your upper body.
2. Keeping your feet together and knees bent, lift your right leg up as high as it will go.
3. Slowly return to start. Repeat 10 reps, then switch sides. Complete 3 sets.
Plyometric exercises like the broad jump require lots of force to execute, especially because you don't get a running start. Using your glutes and quads to explode upward is quite a workout.
Directions:
1. Start standing with your feet shoulder-width apart and your arms down at your sides.
2. Squat down slightly and, with force, jump as far as you can, using your arms to propel yourself forward.
3. Land softly on the balls of your feet. Immediately squat down slightly and jump forward once again.
4. Complete 3 sets of 8 to 10 reps.
Channeling dance, the plié squat is an inner thigh and glute burner.
Directions:
1. Step your feet out wide with toes pointed out.
2. Start to bend your knees, squatting down as far as you can go.
3. Push up through your heels, squeezing your inner thighs and glutes at the top.
4. Complete 3 sets of 12 reps.
Part cardio, part strength, squat jacks give you the best of both worlds. Challenge yourself to squat lower with each rep.
Directions:
1. Start standing, feet together with your arms bent and hands interlocked behind your head.
2. Jump your feet out and when they land, immediately squat down, keeping your arms where they are.
3. Extend your legs and jump your feet back to the starting position, then immediately jump back out again.
4. Complete 3 sets of 12 reps.
It's important to work your muscles in all planes of motion. The side lunge hits the sides of your glutes and your inner and outer thighs.
Directions:
1. Start standing with your feet together and your arms out in front of you.
2. Step your right foot directly out to your side, bending your knee and pushing your butt back as you go. Keep your left leg straight and stationary.
3. Push off of your right foot, straightening your right leg and returning to start.
4. Repeat 3 sets for 12 reps.
We all know how beneficial planks are for your full body — the upward plank is no exception. In this move, your glutes are working hard to hold the weight of your body off of the ground.
Directions:
1. Start sitting with your legs extended, back bent slightly and your arms straight, palms on the ground and fingertips facing your butt.
2. Inhale and, using your core, push yourself up off the ground so your body forms a straight line from head to foot. Allow your head to fall back so your neck is in line with your spine. Hold here.
3. Begin with 10- to 15-second increments and hold as long as you're able to keep proper form.
Pulsing in a squat increases time under tension, which means more work on the muscle and a bigger payout.
Directions:
1. Get into a squat position, feet shoulder-width apart and hands together out in front of you.
2. Squat down, and instead of rising all the way back up, rise less than half way and drop back down.
3. Complete 3 sets of 20 pulses.
Stretch or foam roll after your workout to give your muscles some TLC. Our guide to foam rolling is a great place to start.
Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine's 'Future of Fitness' in the June 2016 issue. Follow her on Instagram.