How To Build Your Glutes At Home In 2024

1. AIR SQUATS

Air squats, also known as bodyweight squats, are essential for any fitness level. They effectively build leg and glute strength and can be performed anywhere.

HOW TO PERFORM AIR SQUATS:

1. Stand with your feet slightly wider than hip-width, toes pointing forward or slightly outward.
2. Clasp your hands in front of your chest and keep your chest lifted. Take a deep breath.
3. Bend your knees and push your hips back until your thighs are parallel to the floor, with your knees at 90 degrees, aligned with your toes.
4. Push through your heels to stand up, squeezing your glutes at the top.
5. Repeat for the desired number of reps.

Tip: Use a box or med ball behind you to gauge your squat depth.

2. CRAB WALKS

Crab walks, also known as lateral walks, are popular on social media for a reason. They create significant tension in the glutes, making them a fantastic exercise for a glute burn.

HOW TO PERFORM CRAB WALKS:

1. Assume a squat stance with feet slightly wider than shoulders, toes pointing slightly out. Clasp your hands in front of your chest and squat into a quarter squat.
2. Keeping your body facing forward and back straight, step your right foot out to the side, then bring your left foot over to meet it.
3. Shuffle laterally for 8-10 reps, then reverse direction.
4. Repeat for 2-3 sets in each direction.

Tip: Maintain a quarter squat throughout to maximize glute activation. For a challenge, lower into a full squat or add a resistance band above your knees or around your ankles.

3. SINGLE LEG RDL

The single leg Romanian deadlift (RDL) is excellent for hamstring and glute development while challenging your balance and core.

HOW TO PERFORM SINGLE LEG RDLs:

1. Stand tall with feet under shoulders. Lift one foot off the floor, keeping only the toes in contact.
2. Push your hips back, tilting your torso forward and lifting the resting foot off the ground, extending it behind you. Keep a slight bend in the standing leg.
3. Tilt until your torso forms a T-shape with the standing leg or until you feel a stretch in the hamstring.
4. Return to standing by driving through your heel and pushing your hips forward, squeezing your glutes at the top.
5. Repeat for desired reps.

Tip: For added stability, keep the working foot's toes in contact with the ground.

4. GLUTE BRIDGES

Glute bridges are a classic exercise that effectively isolates and strengthens the glutes. They are perfect for warming up or building glute strength.

HOW TO PERFORM GLUTE BRIDGES:

1. Lie on your back with feet hip-width apart on the floor, knees bent at 90 degrees. Keep your arms by your sides.
2. Drive through your heels to lift your hips off the floor, resting on your shoulders. Squeeze your glutes until your body forms a straight line from chin to knees.
3. Pause, then lower your hips back to the ground.
4. Repeat for desired reps.

Tip: Add a resistance band above your knees for increased glute activation.

5. SPLIT SQUAT

Bodyweight split squats are excellent for building lower body mass and improving stability, even without weights.

HOW TO PERFORM SPLIT SQUATS:

1. Stand tall and step forward about three to five feet with one leg. Ensure your feet are shoulder-width apart.
2. Focus straight ahead and keep your chest lifted. Lower your back knee towards the floor.
3. Push through the heel of your front leg to stand back up.
4. Repeat for desired reps, then switch legs.

Tip: Elevate your front foot on a plate for increased range of motion and lean your torso forward to target the glutes.

6. CURTSY LUNGE

Curtsy lunges target the often neglected gluteus medius and strengthen your abductors and adductors.

HOW TO PERFORM CURTSY LUNGES:

1. Stand with feet directly under you, hands by your sides.
2. Step one leg behind and across the other, bending your knees to lower your back knee close to the floor. Clasp your hands in front of your chest.
3. Return to standing by driving through the front heel.
4. Switch legs and repeat.

Tip: Keep your hips square to maintain glute and hip activation.