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Our top 10 bodyweight exercises for glutes

House Of Peach have compiled the best ten bodyweight glute exercises to help you sculpt your dream booty! These exercises are for all levels of fitness, so whether you’re a beginner peach builder, or you’re a seasoned glute veteran, we’ve got you! There’s no excuses this time around because whether you have no equipment or you’re out on the move, these exercises can be performed anywhere because all you need is YOURSELF! You can perform them at home, in the gym, in a hotel room, literally from anywhere you want.

Choose 4-5 of these exercises to sculpt that peach – let’s get our sweat on chicas!

Lateral Lunges

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Work your butt from its side with lateral lunges! These are great for conditioning your gluteus medius, quads and inner thighs. 

Stand with your feet together, and take a wide step out to the right and lower yourself into a lunge, dropping your hips back and keeping your left leg straight, with both feet pointing forward. Return to the starting position and repeat on the other side. Perform 15 repetitions on each leg to complete a set, and aim to complete 3 sets in total. 

Elevated Hip Thrusts

Image from: womenshealthmag.com

Sworn by the fitness community, including hip thrusts in workouts has been shown to accelerate those booty gains as they target your glutes and develop them to build their strength and speed for heavier lifting and increased reps. Practicing hip thrusts regularly will create a rounder, bigger, and firmer butt, as well as increase your ability to perform better in other core booty-building exercises such as squats and deadlifts – so including them is an absolute must!

All you need is a low chair or bench which you can comfortably position the middle of your back on (just below your shoulder blades). Place your feet under your knees, so that when you fully extend into the hip thrust, your knees will make a 90-degree angle with the ground. Squeeze your glutes and use them to lift your pelvis upwards, pause and squeeze for one second to engage the glutes, then lower to your starting position

Remember to pause and squeeze your glutes at the top of this exercise to engage them and train them – try pausing for one second to begin with, and then add another second in your next workout and so on as you feel more accustomed to the exercise.

Perform this for 12 reps and 3 sets in total.

Frog Bridge

Image from: redefiningstrength.com

A variation of the hip thrust, but equally as challenging! Frog bridges can isolate and activate your gluteal muscles and prepare them for more intense / weighted exercises. 

While lying on your floor/yoga mat, place the bottoms of your feet together and let your knees open. Whilst squeezing your glutes, raise your pelvis towards the ceiling and keep your knees open to form a bridge. Hold this position for a second to work your glutes, before lowering to the starting position. 

Repeat this exercise for 10 repetitions and three sets to strengthen your butt.

Fire Hydrants

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Fire hydrants are essential for activating your glute muscles, but can work as a standalone exercise to tone and strengthen your gluteus medius, as well as your thighs.

Place your hands and knees on the floor, and with one of your knees bent at a 90 degree angle, raise that leg to the side until you are unable to lift it further. Pause and squeeze your glutes at the top of the exercise for 2 seconds, then lower down your leg and repeat.

Complete this for 10 repetitions on each leg for a set, and complete three sets in total.

Traditional Squat 

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An oldie but a goldie – the classic squat. We couldn’t leave this out the list as it’s a core calisthenics move to help build your glutes into a work of art. As it’s a compound move, squats not only target your butt and legs, but they also work your abs as an added bonus. 

To perform a squat, stand and make sure your feet are aligned with your shoulders and are turned 30 degrees outwards. 

Then bend your legs and lower your hips toward the floor, making sure to not let your knees collapse inward while you’re doing so. Return to your starting position while squeezing your glutes, and you’ve completed a rep. Remember to perform these slowly to work your muscles. 

Perform 15 reps for a set, and complete three sets of these to really burn out your booty!

The traditional squat comes with an array of alterations you can make to blast your booty from different angles and supercharge its growth! Pick out a few of the following to try in your workouts to target surrounding gluteal muscles and begin forming your perfect round peach. 

Curtsey Squat

Image from: Popsugar.com

You’ll feel this on the side of your buttocks the most – this variation directly targets the gluteus medius and inner thighs during workouts to condition and strengthen them, which helps in developing luscious legs and a perkier butt! We argue that the curtsey squat is essential to include in your workout routine. 

To perform curtsey squats, stand with your feet hip-width apart, and place your hands on your hips. Take a wide step back with your right leg, and cross it directly behind your left leg. Make sure your knees are bent and your hips are lowered so that your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible to the wall in front of you, then return to your original position. Repeat on the other side, and congrats, you’ve performed a rep!

Perform 10 reps of these with three sets in your workouts to grow your booty and tone your thighs.  

Bulgarian Split Squat

 

Image credit: coachmag.co.uk

Isolate your glutes and challenge yourself with bulgarian split squats – they’re a killer and we guarantee you’ll feel the effects of this tomorrow! This is the single leg version of the squat, with a support so you don’t fall over, but it trains you in practicing your balance. Grab a chair or a knee height platform to perform this exercise. 

Raise one leg onto the chair, and position your other leg so it is around half a metre infront of the chair. Then slowly, lower your front leg until your front thigh is almost horizontal, keeping your knee parallel to your foot. This should resemble a lunge. Slowly raise your front leg back to the starting position to complete a rep. Perform these for 12 reps per leg for a set, for three sets in total. After one set, you’ll be sure to feel your glutes flaring up and working hard after these!

Squat Pulses

Squat pulses are a killer addition to your workout as you get all of the benefits of a squat, but you’re putting your muscles under greater tension which will help you build your booty, and will result in a delicious glute pump post-workout!

Perform a traditional squat position by placing feet shoulder-width apart at a 30 degree angle and hands together out in front of you. Whilst squatting, instead of rising all the way back up, rise less than half way and drop back down while keeping the same squatting position. This will be hard but the gains are worth it, so buckle up!

Complete 20 pulses and 3 sets overall. 

Jumping Squat

If you love jumping jacks and burpees, then get ready to add a new jumping exercise to your roster! Performing Jumping Squats gives the booty-sculpting benefits of squats but with an added cardio boost to get your heart rate soaring. Jumping squats are a great addition to your normal workouts or HIIT workouts to tire you out, build booty gains and zap extra calories. 

Perform a jumping squat by standing with feet hip-width distance apart, feet at a 30 degree outward angle, and perform a traditional squat. As soon as your hip sinks just below the knees, push your heels from the floor by jumping as high as you can, and land softly on your feet. Perform a squat again, and repeat.

We recommend 10 reps and three rounds of this, as this can be quite exhausting the first time around! As you get more used to jumping squats, add more reps as you feel fit. 

Wall Squat (also known as Wall Sit)

Strengthen and firm your buttocks as well as your quadriceps and calves in one swift exercise with the wall squat. 

Stand with your back against a wall and move your legs so they are in the squat position. Endure this position for 30 seconds (trust us, in the 20 second radius you’ll be begging for time to speed up!) 

Perform 3 sets of this for 30 seconds each, and as you become more accustomed, add an extra 5 seconds onto each set in future workouts. 

Note: If wall squats are a breeze for you, try the single-leg wall sit if you want a real challenge and to really test your glute strength. You will need to balance properly to hold this position while working your core leg muscles much harder than the traditional wall squat. 

Wrap-up

We hope you enjoy these bodyweight exercises and that they help you get your sweat on wherever you may be! Let us know in the comments if these exercises helped in your butt sculpting, or any other exercises or variations to note. 

Missing the perfect pair of booty leggings in your gym wardrobe?

Workout in style this summer and admire your glute-gains with our new contour leggings and tops! These sets are available in bright summer colours and were tailored to highlight your round peach and its post-workout pump! Browse our collection and order with us now! Don’t forget to check out our new gym bodysuits!

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