If you’re looking to sculpt and tone your glute muscles, here’s a list of 5 bodyweight glute exercises to create your own custom workout at home.
Exercises to have firmer buttocks without weights
In order for the exercises to be most effective, it is recommended to perform the exercises listed in this post in order. Do a number of reps that make you feel like your glutes are working hard, repeat 3-5 sets for each. Exercise your glutes at least 3 times a week.
1. Bridge
Great to start with: the bridge works not only your glutes, but also your back and abs. By working on core stability and strengthening your glutes, it can even help relieve back pain.
Add an elastic band around your knees to make the exercise more difficult, or choose one of the other variations below. But first of all, make sure you avoid these mistakes.
In a supine position, bend your knees and lift your hips to form a straight line from your head to your knees. The heels are below the knees, neither too far forward nor too far back. If you experience back discomfort while doing this, make sure your abs are tight and you’re lifting from your hips, not your chest.
2. Squat
Here is another effective exercise for the glutes. While the classic squat increases strength in the gluteal, quad and hamstring muscles, this variation of the squat also works the inner thigh.
Stand with your feet wider than your shoulders and facing out at 45 degrees. At this point, lean into a squat position. During the movement, the weight should rest on the heels. Climb up and return to an upright position.
3. Side lunge
Stand with your feet together, take a wide step to the side with one leg and bend your knee. The other leg has to be stretched and the foot well supported on the ground. Return to the starting position and switch legs. You can do 4 sets of 15 repetitions.
4. Jump lunges
Once again, we propose a variant of the previous exercise so that your legs and buttocks work even harder and you get the best results in the best possible time.
Start with the same posture as the simple lunge. Take a small front jump every time you go to change legs. You must avoid moving laterally and make slight jumps to amortize the fall.
5. Donkey kick
The name of the exercise comes from the literal translation of the English donkey kick. With this variation, You will work the most difficult muscles with more intensity and you will notice the improvements in less time.
With your knees and elbows on the ground. Raise one leg, keeping the knee bent. The movement is as if with the foot we tried to push the ceiling. Repeat several times with the same leg and perform the same exercise with the other leg.