5 Best Glute Exercises You Can Do at Home

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Strong glutes aren’t just about aesthetics, they power your running, protect your lower back, and improve posture. The good news? You don’t need a gym to build them. With just your bodyweight (or a simple resistance band), you can get a killer glute workout at home.

Here are 5 of the most effective moves to target your glutes, backed by biomechanics and easy to progress.

1. Glute Bridge

• Lie on your back, knees bent, feet flat.

• Drive through your heels to lift your hips, squeeze glutes at the top.

• Builds strength and mind-muscle connection.

  Tip: Add a resistance band just above your knees to increase activation. Focus on not letting your knees cave in towards each other.

2. Hip Thrust

• Sit on the floor with your upper back against a bench/sofa.

• Place feet flat, drive hips up, squeeze glutes at lockout.

• More range of motion than a bridge = more glute growth.

  Tip: You can add weight on your hips (like a backpack) and put a towel underneath to make it more comfortable.

3. Bulgarian Split Squat

• Stand with one foot behind you on a sofa or chair, front leg forward.

• Lower until your front thigh is parallel, then push back up.

• Hits glutes and quads, improves balance.

  Tip: Lean slightly forward from the hips to bias the glutes more.

4. Banded Side Steps

• Place a mini band above your knees or ankles.

• Step side-to-side, keeping tension in the band.

• Great for glute medius (side glutes), key for hip stability.

  Tip: Bend knees slightly and keep steps controlled.

5. Single-Leg Glute Bridge

• Lie on your back, one foot flat, other leg extended.

• Push through your grounded heel to lift hips.

• Doubles the challenge, builds unilateral strength.

  Tip: Keep hips square, avoid twisting and letting one side drop lower.

Putting It Together: 10-Min Glute Circuit

• Glute Bridge → 12 reps

• Bulgarian Split Squat → 10 reps per leg

• Hip Thrust → 12 reps

• Banded Side Steps → 15 steps each way

• Single-Leg Glute Bridge → 8 reps per side

Repeat 2-3 rounds, rest 45 sec between moves.

Progression Tips

• Add a resistance band or backpack for load.

• Slow down the tempo (3-sec lowering, 1-sec squeeze).

• Increase sets and reps as moves get easier.

  For muscle growth, aim to get within 1-3 reps of failure on your final set. That’s when the real adaptation happens. And don’t underestimate the role of nutrition and sleep. Hard training + enough fuel + proper recovery = stronger, more defined glutes.

Some useful links

• Resistance bands: plenty to choose from, but here is an example.

• Squat-proof leggings: check out this one by THE GYM PEOPLE.

• Supportive sneakers: take a look at these Under Armour ones.

Summary

Glute training doesn’t need a gym or heavy weights. With these 5 moves, you can build strength, stability, and power right at home. Add this circuit 2-3 times per week, and your glutes (and lower body performance) will thank you.