Glute Exercises at Home Without Equipment

You don’t need a gym to build strong, round glutes! Whether you’re a beginner or advanced, you can effectively grow your glutes at home without equipment. By using bodyweight exercises, progressive overload, and proper form, you can achieve great results without needing weights.

In this article, we’ll cover the best no-equipment glute exercises, a structured workout plan, and expert-backed strategies to maximize your at-home training.

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Can You Grow Glutes Without Equipment?

Yes! The key to glute growth at home is using:

1. Bodyweight Resistance – Properly activating and engaging your glutes

2. Time Under Tension – Slowing down reps to maximize muscle engagement

3. Progressive Overload – Increasing reps, sets, or difficulty over time

4. Mind-Muscle Connection – Actively squeezing glutes during each exercise

Best Glute Exercises at Home (No Equipment Needed)

These exercises target all three glute muscles (gluteus maximus, medius, and minimus) for full development.

1. Glute Bridges

How to do it: Lie on your back, knees bent, feet flat, lift hips up while squeezing glutes Tip: Hold at the top for 2-3 seconds for extra activation

2. Single-Leg Glute Bridges

How to do it: Perform a glute bridge with one foot elevated

Tip: Keep your core engaged to prevent lower back strain

3. Bulgarian Split Squats (using a chair)

How to do it: Stand in front of a chair, place one foot behind, lower into a squat

Tip: Drive through the front heel for maximum glute activation

4. Step-Ups (using stairs or a sturdy surface)

How to do it: Step onto a platform, driving through your glutes

Tip: Add a slow eccentric (lowering) phase to increase difficulty

5. Donkey Kicks

How to do it: On all fours, kick one leg back, squeezing the glute at the top

Tip: Avoid arching your back—focus on controlled movement

6. Fire Hydrants

How to do it: On all fours, lift one leg out to the side

Tip: Keep movements slow to engage the gluteus medius

7. Wall Sit Glute Squeeze

How to do it: Hold a squat against the wall, squeeze glutes throughout

Tip: Press through your heels and keep your back straight

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At-Home Glute Workout Routine (No Equipment)

Exercise	Reps	Sets
Glute Bridges	15-20	3-4
Single-Leg Glute Bridges	12 each side	3
Bulgarian Split Squats	12 each side	3
Step-Ups	15 each leg	3
Donkey Kicks	15 each leg	3
Fire Hydrants	15 each leg	3
Wall Sit Glute Squeeze	30 sec	3

Workout Tip: Increase difficulty by adding pause reps, slower negatives, or higher reps over time!

How to Maximize Glute Growth at Home

1. Train 3-5 times per week for best results

2. Engage glutes with proper form (don’t rely on quads)

3. Increase time under tension (slow down movements)

4. Use stairs, chairs, or resistance bands for added difficulty

5. Fuel your body with enough protein & recovery (NIH Study)

   
   

Final Verdict: Can You Build Glutes at Home Without Equipment?

YES! Consistency, proper exercise selection, and progression are key.

Focus on glute activation & progressive overload

Combine bodyweight training with good nutrition & recovery for best results

Train smart, stay consistent, and build your best glutes from home! 🍑🔥

Want a personalized at-home glute workout plan? Join The Peach Club today!

Glute growth maximised in a way that suits you!

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