7 Best At Home Glute Exercises
You don’t need to spend hundreds of dollars on a gym membership for a top-notch glute workout. Some of the best glute exercises at home require little more than a pair of dumbbells or a resistance band from Marcy.
Learn how to grow glutes with seven effective glute exercises you can do at home, plus tips for putting them together into a complete workout.
Why are Glute-Building Exercises so Important?
Your glutes aren't just one muscle, and this group of muscles helps extend and rotate the hips for walking, running, climbing stairs, and squatting.
Adding workouts to help strengthen your glutes to your fitness routine can support better lower-body strength and control. Strong glutes can also make it easier to perform compound movements such as squats, deadlifts, and lunges.
10 Best Glute Exercises at Home
Start training with these seven at-home glute exercises ranging from beginner-friendly movements to exercises that can be progressed with dumbbells or other resistance.
1. Bodyweight Squats
Squats train several major lower-body muscles at once, which is why they’re a staple of many at-home glute workouts.
Sets: 2-3
Reps: 15-20
Focus: Glutes, quads, and hamstrings
How to perform bodyweight squats:
- Stand with your feet approximately shoulder-width apart.
- Brace your core, keeping your chest tall.
- Push your hips back at the same time you bend your knees.
- Lower into a comfortable squat position.
- Press through your feet to return to standing.
Why it works:
This basic exercise is a great place to start, and you don’t have to struggle to modify it to fit your at-home glute workout by holding a dumbbell or kettlebell to increase the challenge.
2. Reverse Lunges
Reverse lunges have you train one side at a time. While being able to focus on one side at a time, you’re also developing your balance and coordination.
Sets: 3-4
Reps: 8-15
Focus: Glutes and hamstrings
How to perform reverse lunges:
- Stand tall, keeping your feet about hip-width apart.
- Step one foot backward.
- Bend both of your knees as you lower yourself toward the floor.
- Push through your front foot to return to standing.
- Repeat on the opposite side.
Why it works:
If you’re new to lunges or have knee issues, reverse lunges place less stress on the knee compared to regular lunges. Hold dumbbells at your sides if you want to turn these into dumbbell glute exercises.
3. Bulgarian Split Squats
Bulgarian split squats are among the best at-home glute exercises but also the most challenging. You don’t need too much equipment, though. Just make sure you have a sturdy workout bench or other elevated surface.
Sets: 2-3
Reps: 6-12
Focus: Glutes, hamstrings, quads
How to perform bulgarian split squats:
- Stand a few feet in front of a bench or another stable surface.
- Place the top of one foot behind you on the bench.
- Bend your front knee and then lower your hips.
- Press through your front foot to return to the starting position.
- Complete your reps before switching sides.
Why it works:
After mastering the basic form, adding dumbbells increases resistance, so it’s an excellent option for a more advanced glute workout with dumbbells.
4. Donkey Kicks
Donkey kicks isolate the glutes without requiring weights, making them an easy addition to a bodyweight glute workout at home.
Sets: 2
Reps: 15-20
Focus: Glutes, core, and upper-body
How to perform donkey kicks:
- Begin on your hands and knees.
- Brace your core, keeping your back neutral.
- Keeping one knee bent, lift that leg upward.
- Squeeze your glute at the top.
- Lower slowly and with control.
- Repeat these steps again before switching sides.
Why it works:
Donkey Kicks are one of the few exercises that work your glutes and upper body for a total-body workout. For extra resistance, add a resistance band around your thighs.
5. Romanian Deadlifts
If you have dumbbells available, Romanian deadlifts are one of the most effective glute exercises with weights to include in your routine.
Sets: 3-4
Reps: 10-12
Focus: Glutes, abs, forearms, lats, lower back, traps, and upper back
How to perform romanian deadlifts:
- Stand holding a dumbbell in each hand.
- Keep your knees slightly bent.
- Push your hips backward while lowering the weights along your legs.
- Stop when you feel a comfortable stretch through your hamstrings.
- Drive your hips forward, squeezing your glutes as you stand.
Why it works:
Romanian Deadlifts are an easy exercise to flip into a squat, so you really practice perfecting proper form. To perform the deadlift properly, focus on hinging at your hips rather than turning the movement into a squat.
6. Step-Ups
If you are just beginning to build your glute workouts, the best glute workouts to start with are step-ups. A sturdy workout bench or stable platform is all you need for this exercise.
Sets: 2-3
Reps: 5-10
Focus: Glutes, calves, and hamstrings
How to perform step-ups:
- Stand facing a sturdy elevated surface.
- Place one foot firmly on top.
- Push through that foot to lift your body upward.
- Bring yourself into a standing position.
- Step down carefully and repeat.
Why it works:
The reason step-ups are great for beginners is that it’s simple to take it up a notch. Just add dumbbells to increase resistance as your strength improves.
7. Goblet Squats
Goblet squats are a simple way to add resistance to your at-home glute workout. You can perform them with either a dumbbell or kettlebell.
Sets: 3-5
Reps: 10-20
Focus: Glutes, quads, hamstrings, and core
How to perform goblet squats:
- Hold a dumbbell or kettlebell close to your chest.
- Stand with your feet around shoulder-width apart.
- Brace your core before going into a squat.
- Keep your chest upright throughout the movement.
- Press through your feet to return to standing.
Why it works:
Goblet squats are the perfect introduction to kettlebell exercises for glutes if you’re ready to progress beyond bodyweight training.
What Is the Best At-Home Workout Equipment for Glutes?
You can build the best glute workout at home without equipment, but having a few pieces of gear can dramatically expand your exercise options.
Some of the best at-home workout equipment for glutes includes:
- Dumbbells
- Kettlebells
- Resistance bands
- Adjustable workout bench
In your home gym, further expand your routine with cable glute exercises and Smith machine glute exercises.
Build Your Home Gym with Glute Exercise Equipment from Marcy
The best glute exercises don't necessarily require complicated machines or an extensive home gym. With consistent, progressive training, a simple at-home glute workout is a good way to build stronger glutes and improve overall lower-body strength, and Marcy makes it easier than ever to build your dream home gym.
Put together a space where you can do all your at-home glute workouts and other strength training with Marcy’s weight training equipment and machines today.
FAQs About the Best Workout for Glutes
What Are the Best Exercises for Glutes?
The best glute exercises include squats, Romanian deadlifts, glute bridges, lunges, step-ups, and Bulgarian split squats. Combining different exercises can help further train the glutes.
What Gym Equipment Is Best for Glutes?
Several pieces of equipment effectively train the glutes, including Smith machines, leg press machines, dumbbells, and kettlebells. What’s best for you depends on your experience and goals.
Can You Build Your Glutes With Home Workouts?
Effective glute workouts at home can include bodyweight exercises, dumbbells, kettlebells, or resistance bands. As you progress, increasing the difficulty helps you keep challenging your muscles.
What Is the Best Exercise for Glutes at Home?
There isn't a single best exercise for glutes at home, as it all depends on your experience level. A routine combining several exercises is generally more well-rounded than relying on one exercise.