The best glute exercises for women – No equipment!

The best glute exercises for women – No equipment!
  • PublishedApril 18, 2020

This article is basically about the best glute exercises for women. Glutes deserve more attention as they make a great part of your butt. Looking elegant and in shape is every woman’s dream. But with a butt that is out of shape, it may be impossible to look your best in those tight jeans.

Don’t let a saggy butt be a hindrance to having fun on the beach in summer when you can work on those glutes to achieve a butt that is in shape and toned.

Strong glute muscles do not only look good in jeans but also improve athletic performance and help you to move or stand well.

Glutes are a set of muscles that forms up your butt. You can say goodbye to saggy and unshapely glutes by doing glute exercises for women such as hip thrust, fire hydrant, squats, hip abduction and many others discussed in this article.

What are the best glute exercises for women?

This is a guideline of the best glute exercises that women can follow to get the perfect and toned butts. Doing these workouts 3 times a week for a month will give you perfect glutes.

  1. Squat jump.

As the name states, a squat jump involves movement like sitting on an invisible chair then spring up with a jump.

How to do it.
  • Start in a squat with a length between feet wider than the shoulder length. Your thighs should be parallel to the floor and hands clasped in front of your chest.
  • Jump into the air as you swing your arms behind your body to give you that push.
  • Straighten your legs and aim at jumping as high as you can.
  • Softly land in the starting position and repeat with almost no rest.

Reps/sets: 3 sets of 15 reps.

2. Glute bridge.

The bridge is an exercise that not only works your glutes but the back and abs as well.

How to do it
  • Start by lying on an exercise mat on your back, legs bent and feet flat on the floor. Your arms should be on your side.
  • Squeeze your glutes as you lift the hips off the floor until your body forms a straight line from shoulders to knees.
  • Hold this position for about 2-5 seconds then return to the starting point.

Reps/sets: A set of 15 repetitions.

3. Burpee squat thrust.

Doing burpee squat thrusts will work your legs especially the gluteus maximus, hamstrings and quadriceps.

How to do it
  • Start in a high plank position. Arms below your shoulders, feet together and body in a straight line.
  • Jump feet forward behind the hands then quickly lower the glutes towards the floor. Clasping your hands in front of the face.
  • Pause in this position which is a low squat.
  • Place arms back on the floor and jump feet back to the starting position.

Reps/sets: Do 15 repetitions.

4. Side lunges.

Side lunges are excellent in working out the thighs and glutes. They are capable of adding an extra challenge to your inner and outer thighs.

How to do it.
  • Start standing straight with your feet hip-width apart.
  • Lift the right leg and step aside as you push your hips back. Aim at keeping your knee pointing straight ahead to the front.
  • The left leg stretches out with the right foot planted on the floor.
  • Push off from the floor with the heel of the right leg to lift yourself.
  • Alternate with the other side with the left leg.

Reps/sets: 20 repetitions. (10 for each side)

5. Hip abduction.

These can work on your side glutes. For extra resistance, you can add resistance bands around your ankles.

How to do it;
  • Start standing tall, feet together facing forward and arms to the sides.
  • Initiating the movement from your hips, lift the right leg sideways from your body. Hold this position for about two seconds then return to the starting position.
  • Alternate to the left leg and do the same.

Reps/sets: 20 repetitions. (10 for each side).

6. Donkey kicks.

It is a popular workout that targets the glutes. Resistance bands can be used around the knees for an extra challenge.

How to do it. 

  • Start on all fours, arms shoulder-width apart while facing to the front.
  • Initiating movement from the hips/glutes, lift the right heel towards the ceiling while keeping your knee bent. Your back should be kept straight and not arched through the exercise.
  • Hold for about 2 seconds and alternate with the other leg.

Sets/repetitions: 20 repetitions (10 for each side)

7. Fire hydrant.

The fire hydrant targets the outer glutes, core and hips. It will give you a firm butt and thighs.

How to do it.
  • Start on all fours with wrists directly under your shoulders and knees under the hips.
  • Initiating movement from the hips, lift the right knee out to the side until the thigh is parallel to the floor. It is like drawing a complete circle with your knee. That’s a rep.
  • Return to the starting position and repeat.
  • Reps/sets: Do 15 repetitions on each side.

8. Hip thrust

The hip thrust can develop the full backside as it works the butt and back correcting your posture as well.

How to do it.
  • Get started by supporting your upper back on a bench, couch or bed in such a way that the lower part of your shoulder blades are located on the edge of the supporting bench or couch.
  • Your feet should be under your knees which are bent. You should be in a squat position.
  • Lift your hips off the ground to straighten your body from knees to shoulders. Hold for about 2 seconds and then go back to the starting position.
  • Repeat.

Sets/repetitions: 15 repetitions.

9. Squat pulse.

Squat pulses will work your inner thighs, hamstrings and your quads which will give you perfect glutes.

 How to do it.
  • Start in a squat position with feet shoulder-width apart and hands clasped in front of your chest. This is a position on which you are like seated on an invisible chair.
  • Push your heels to raise your hips and glutes to a few inches then lower back to the start. That’s a rep.
  • Make sure not to take long pauses. Aim to keep it like a one motion exercise.

Sets/repetitions: 15 repetitions.

10. Squat and lunge.

The combination of these two exercises will give you a firm and shapely glutes. Lunges target the quads, glutes and hamstrings while squats target the hips, butt, thighs and glute.

How to do it.
  • Start in a standing position with feet slightly wider than your shoulders. Your hands should be clasped in front of your chest.
  • Lower down into a squat bending your knees. This is a pose you are like seated on an invisible chair.
  • Rise back to the stand position and then take a big step forward with the right leg, and kneel with the left leg that didn’t take the step forward.
  • Return to the start position, make a squat and make the lunge again with the left leg and kneel with the right leg.

Sets/repetitions : 15 repetitions.

You can also read on the general butt workout exercises for a toned butt.

How many times a week should I train my glutes?

Working out two to three times a week can give you the desired results of getting perfect and toned glutes. Even after getting toned glutes, you should still workout to maintain and prevent weight regain around those areas.

Though workouts are good, you should allow your body to rest which means you shouldn’t work out every day. Giving your body rest can allow it to heal from muscle fatigue and tear.

What is the best glute exercise routine for women?

Out of 7 days, aim at working out around 3 times a week. With whichever day worked out, rest the following day.

With this kind of routine, you will be able to achieve toned glutes without tiring your body.

The exercises above can help you achieve your dream goals if you can work out 6 of them on your work out day.  Mixing and doing different workouts on each work out day will help your body feel challenged and thus better results on gaining perfect glutes.

Alternating glute exercises for women above can be fun and more effective than sticking to the same favorite exercises over and over again.

What foods make your glutes grow?

glute exercises for women
Eggs are good for glutes build-up

Just like any body work out needs a proper diet, so does the glutes workout too.

Combining workouts and a healthy diet will give you the perfect glutes.

Certain foods can increase muscle growth, strength and can help you achieve the desired glutes.

Examples of foods for perfect glutes.
  • salmon.
  • Flax seeds.
  • Eggs
  • Milk
  • Brown rice
  • Legumes
  • Protein shakes.
  • Quinoa
  • Avocados
  • Pumpkin seeds
  • Tofu.

Diet is one of the most important elements in getting the perfect glutes. A combination of the right diet and workouts will give you the desired results.

Here is an article that teaches more of the foods to eat for perfect glutes.

Do squats work?

Does doing squats help you with glutes? In a word, yes. Squats help with strengthening and toning the glutes.

When squats are combined with a good diet and other exercises, the result is perfect glutes.

The bottom line;

Combining glute targeting exercises for women and a good diet will help you get the best results for perfect glutes.

The most healthy way to tone your glutes is by exercise. You should never think of plastic surgery while you have 30 minutes to spare for workouts on daily basis or even 4 – 5 times a week.

Kindly share this article with a person you know might need to read this article.


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