The 15 best glute exercises at home to shape your butt

  By Arun Abraham  /  

Glutes are the largest and most powerful muscle group in your body and working out your glutes could bump up your attractiveness.

But there’s more.

While they are hardly activated while walking, humans wouldn’t be able to run without glute muscles. They also they increase your stamina and stability.

This post gives you the 15 best glute exercises to tone and firm your buttocks from the comforts of your home.

And a training session for you to start working out your butt right away!

But first let’s learn why glutes are such an important muscle group with a bit of anthropology and anatomy.

Why are glute muscles important

In the last decade, there’s been an increased focus on the backside. Having a well formed buttocks can bump up your level of attractiveness a few points.

In the past, having a good butt was a marker of health and survival resources.

For most of human history, man has been a hunter-gatherer, but we were neither the fastest nor the strongest predators.

Most anthropologists agree that humans used to hunt by persistence. That is, to chase our prey until it became exhausted.

To be able to outlast our prey, we needed an efficient way to run. The gluteus maximus is an essential muscle for this.

It is curios to see how this muscle, almost inactive when we walk, plays a key role to run efficiently (study).

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In addition, having this muscle in good shape helps in the posture of mobility and with physical activity.

In ancient times people would have this muscle in good shape due to their daily activity.

However, since we don’t move enough nowadays, we must train our glutes regularly to maintain a healthy butt.

What better option that doing glute exercises at home?

What muscles does your glute have

The gluteus consists of 3 muscles. Their main function is mobility. They also aid in stability of the pelvic area and the vertebral column.

glute muscles

Lower buttock

The small gluteus is the smallest of the three muscles. Because of its size it has less power and is an abductor – a muscle whose contraction moves a limb or part away from the midline of the body, or from another part.

Together with the gluteus medius, it allows bipedalism. It also provides support when standing on one leg (this gives you some idea of what exercises to do for it).

Middle buttock

This muscle is also an abductor that has been evolving with us to provide more strength. This is vital to our ability to walk on two legs.

Buttock

This is the most important muscle in this area and the most visible as well. It has an extension capacity much greater than the other two and more power.

One of its functions is to allow the extension of the hip and to bring the legs back. During a race, it controls trunk flexion and aids in decelerating the moving leg.

Without the gluteus we’d fall forward while running, just by the weight of our heads. When used, this muscle does more work than the lower and middle glutes together.

While training, make sure to focus on the technique of your glute exercises. This will ensure that you work the three muscles evenly to improve mobility in the leg, while preventing back pain.

Recommendations for your glute workout at home routine

  1. Why stay seated when you can walk? Why walk if you can run? Running is great for the butt, especially if you do it on slopes.
  2. During exercise, work the full range of motion. Maintaining good mobility is key to having optimal body posture.
  3. You can add a little weight. The gluteus is strong and able to do a lot, so it’s good to move more than just the body weight.
  4. Do some exercises on unstable surfaces. Remember, the buttocks are stabilizing muscles.
  5. Watch your technique! Keep your back straight and work the full range of motion.

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The 15 best glute exercises at home

This selection includes what experts consider the best glute exercises at home.

Organize them however you like to create your own glutes workout at home  but remember that at the end of the article we suggest you a well tested routine.

Burrol

This exercise is complex but it’s among the best glute workouts you can do.

It consists of three phases:

  1. Start in the standing position. Jump up and extend your hands above your head and then do a full squat.
  2. Sit on the ground and extend your body until you are laying on the floor with your arms stretched over your head.
  3. Reverse movement 2 and come back to the squat position.
  4. From position 3, stand and jump up, extending your arms above your head.
  5. Come back down into a squat and repeat.

Weightless squat

Definetly the king of the glute exercises at home!

  1. From the standing position, keeping your back straight and carrying your weight slightly back.
  2. Flex your hips and knees until your thighs are parallel to the floor.
  3. Go back to the starting position.

Side leg squat

  1. Standing with legs open and arms stretched out front.
  2. Perform a squat by bringing all body weight to one of the legs.

Jumping squat

  1. Start in the squat position.
  2. Perform a vertical jump with global body extension.
  3. Land and flex your legs until you return to the squatting to start a new repetition.

Squat with side jump

  1. Doing a movement like that of the jumping squat.
  2. During the jump, perform a lateral movement.

Thrusts

  1. Standing up, we make a squat and bend your arms until we touch our elbows.
  2. When returning the standing position, stretch the arms up over the head.

You can add weights to this exercise. Make sure to lift the load with your legs.

Pivot lunge

Like the lunge exercise, but without switching legs. Do all the repetitions of one leg before switching to the other.

Walking lunge

Take a step forward with each lunge, keeping your arms stretched over your head.

Leaping lunge

  1. Make the lunge move.
  2. When you make the jump, change your leg in the air.

Do this exercise in place, without moving to the side. Be careful how you land, keeping your legs bent to cushion the fall.

Semi-plank

  1. Start the exercise lying on the floor face up with legs bent and feet supported.
  2. From here raise the trunk of your body by lifting the buttocks off the ground.
  3. Make sure to form a straight line between the knee and the shoulders.
  4. Relax until the buttocks is touching the ground again.

Semi-plank with one leg

  1. Lie on your back with one foot resting on the floor.
  2. The other leg remains elevated and extended.
  3. From here, lift your body until the trunk and leg align.

Balancing kick back

  1. From the standing position, bend forward on one leg while bringing the other leg back.

Climber

  1. Lie face down in Mckenzie’s position, (legs resting arms stretched out stretching the back).
  2. Bring your feet up to your hands, legs are as stretched as possible.
  3. Jump again to recover the starting position.

Reverse Climber

  1. Lie face down in Mckenzie’s position, (legs resting arms stretched out stretching the back).
  2. Bring a knee to the height of the hand of the same side.
  3. Return to the initial position and repeat the same movement with the other leg.

Stairs

Going up and down inclines such as the stairs are useful and simple exercises to do at home. The buttocks is designed to help us with the movement. If you do not have stairs nearby, you can choose to do rockets.

Personalized home workout routines on your Phone

Checkout our Program

Your 15 minute glute workout at home: SPARTAN RACE

Session Type: HIIT (High Intensity Interval Training)

Family: Interval without pause, mixed

This is a downward pyramid repetition session combined with cardio, without pause in between.

It improves your cardiorespiratory tolerance, your active recovery level and intensity tolerance.

This session combines everything!

Execution:

Complete 4 cycles the following exercises. Each cycle do the reps indicated in brackets after the exercise:

  • Squat – (40, 30, 20, 10)
  • Lunges – (40, 30, 20, 10)
  • Semi plank – (40”, 30“, 20”, 10”)
  • the cardio exercise of your choice (jumping jacks, mountaing climbers or static running) – (4 min, 3 min, 2 min, 1 min).

It is important to that the cardio part is done at a higher intensity than the exercises parts.

Training time:

  • 15 – 35 minutes

Conclusion

In this article we have tried to teach you about the importance of your butt, not only for it’s aesthetics but for it’s function as the major muscle group in the body.

We have also provided a comprehensive list of the best glute exercises at home and the guidelines to build your personal glutes workout.

Try our suggested routine and if you like it you can get more with our App.

Did we miss your favorite glute exercise? Let us know in the comments!

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