Work that Moneymaker
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Who doesn’t want to build up and tone their booty with glute exercises? Besides the visual appeal and Instagram belfies (yes, that’s right, a butt selfie), strengthening your glutes have a lot of benefits. Your glutes help support your lower back, pelvic muscles, and legs. When your glutes are weak, you can have issues like straining your back to compensate, poor posture, hip issues, and even incontinence.
But, when you strengthen your glutes, it helps fix all that. Your posture will be better because your glutes can help support your back. You’ll find it’s easier to lift things, climb stairs, and it improves your exercise performance. Strong glutes help prevent injuries to the hip, back, and knees. And if you have weak pelvic muscles, most glute exercises work both areas. So, it can help both support and strengthen the pelvic muscles.
Ready to tone up your bum? Here are 7 of my favorite booty building workouts that you can do at home or at the gym. You can do these with or without weights. At home, I use adjustable dumbbells so I can change the weight as I need without a ton of equipment. I also keep a yoga mat handy for any moves on the floor. If you’re a momma working out at home, you can even put your child on your shoulders for weight. My son loves when I do that!
7 Best Glute Exercises for Women
Single Leg Bridge Pose
Bridge Pose is an excellent booty builder because you have to squeeze your glutes to lift and support your body. Lying on your back, start with your feet hip-width apart in front of your butt. Place your hands by your hips and squeeze your glutes. Lift your entire torse up off the ground, chest up and towards the chin. In yoga, you would clasp your hands together while keeping them on the ground under your body. Then, lift one leg up and hold. Lower, and then repeat, switching legs. You can lower and lift as reps, or you can hold for 30 seconds to 1 minute on each leg for 1 set.
For more of a challenge, you can do Wheel Pose instead. Lie on your back with feet hip-width apart near your butt. Place your hands in front of your shoulders (fingers pointing at your shoulders) and lift all the way up. Squeeze your glutes and hold. You can also lift one leg at a time with this pose, too. It’s like bridge pose but works the glutes, shoulders, and abs more.
Here’s what my (imperfect) Wheel Pose looks like:
Sumo Squats + Close Stance Squats
In the video above, you can see how to do this move with a barbell. This is how I would do it at the gym. But, you can do it at home, without the barbell, by holding a weight up against your chest (or your son on your shoulders!). Or, do it without weight.
You’ll place your feet wide, with feet slightly turned out. (Turn them out at the angle your knees will go when you bend them. You always want knee over ankle with feet in the same line as the knee.) Keep your core tight, and squat down like you would when you go to sit, with your butt and hamstrings level with your knees. Pay close attention to your back alignment. You don’t want your back to be too over-arched or flat but have a nice natural curve. Keep your glutes tight as well to support the pose and work them.
For close stance squats, you do the same thing but with your legs hip-width apart. I do 4 sets, 2 sets of 10-15 reps in each stance.
Square yourself up on a mat, and place your shoulder blades and elbows up on the bench (or at home, an ottoman). Feet about hip-width apart and flat on the floor in front of you. You’ll squeeze your glutes and lift, hold, then lower. You want to lift up so your torso is a straight line. At the gym, you can use a barbell like in the video above for extra strength-building. At home, you could use a home barbell, a dumbbell, or only body weight. Here’s a video tutorial at home using no weight and an ottoman. Try aiming for 3 sets of 10-15.
Walking Dumbbell Lunges
Without weights or holding dumbbells, you’ll step one leg forward and bend, keeping both knees at a 90-degree angle. Your core and glutes should be tight, torso tall and straight. Make sure to lift out of the lower back so it doesn’t round. Push up, bringing your back leg forward to meet your front leg, balance yourself, and step again with the opposite leg. I do 3 sets of 20 (10 steps on each leg).
Start in tabletop position with locked arms, a flat neutral spine, and knees directly under your hips. You’ll lift your knee up and out until it’s even with your hip, then lower. You’ll do your reps on one leg, then switch to the other side. This helps build up the outer and upper glute muscles and hip flexors. Try doing 3 sets of 10 – 20 reps on each leg.
Back in tabletop position, you’ll lift your bent knee with heel towards the ceiling and squeeze your glutes. Bring your knee back down and repeat. Or, you could keep your knee raised and pulse your heel up towards the ceiling to isolate your glutes and feel the burn! Try doing 3 sets of 1-minute pulses, or 3 sets of 10 – 20 reps on each leg.
You can do these as sumo squat pulses or close stance squat pulses (or alternative with each set). The movement is exactly the same, but at the bottom of your squat, you pulse up and down slightly. Make sure not to make it bouncy. You don’t want to hurt your knees. Keep the movement fairly slow, controlled, with core and glutes tight. You can do it like the video, where you pulse a few times and come back up for one rep, or hold and pulse for 30 seconds to a minute for 1 set. Try to get to 4 sets, two in each stance or 3 sets in one stance, with 1 minute holds or 10 – 15 reps.
What I use for Home Workouts & Muscle Recovery + Health:
What are your Favorite Booty Building Moves?
Did your favorite glute exercise make the list? What others do you like to do? Let me hear them in the comments or send me a tweet @RebelHeartBty.
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