You don’t even need to leave your living room to fit in a workout that will kick your butt (literally).
If you have some weights, a resistance band, or even some soup cans (or no weights at all), you can tackle any of the following glute-busting exercises (all while hardly looking away from any cringeworthy second of “Love Is Blind“).
We talked to a pro to find out three ways to craft your ideal at-home butt routine.
According to personal trainer and health coach Rosa Coelho of Rocofit Lifestyle, working all three muscles in your glutes is key to getting well-rounded (*ahem* 🍑 ) results. Butt workout staples target all three gluteal muscles:
- gluteus maximus
- gluteus medius
- gluteus minimus
Working out your posterior isn’t all about a peachy booty — it can do a lot for the health of your spine too.
“Your posterior chain is super important for posture,” Coelho says, suggesting that you picture an elastic band stretching out… yeah, that’s what happens to your butt when you sit all 👏 the 👏 time. 👏 (Shout-out to #WorkFromHome life.)
Over time, those muscles weaken. Fortunately, these moves have your back — and your butt.
Before you bust your butt
Before trying out these exercises, protect your muscles with a 5-minute warmup. Bear crawls, jumping jacks, a jog around the block — whatever you need to get your muscles warmed up and your heart pumping.
Coelho advises doing a butt-focused regimen 2–3 times per week to build strength while allowing your muscles to recover.
Do 3–5 sets of 8–12 reps of the following moves, with 1 minute of rest between sets. If you don’t feel the burn, it’s probably time to kick it up a notch.
No equipment needed for the following five moves — just your body.
Glute activation exercises are a great way to enhance explosive jumping power, and they’re also ideal for fitness newbies.
“A lot of people want to get to the weight right away, but your own body weight is an amazing workout,” Coelho says.
1. Glute bridge
Lie faceup with spine neutral, knees bent, and feet hip-width apart. Press your feet into the floor and lift the hips until you form a straight line from shoulders to knees.
Squeeze your butt and abs as you feel the burn. Hold for about 3 seconds, then lower back down.
Pro tip: Make it harder by holding the position for 10–30 seconds at the top. If you feel any strain in your spine, come back down.
2. Classic squat
Stand tall with feet shoulder-width apart. Lower your bod by bringing your hips back and bending your knees.
Push yourself back up by squeezing your glutes.
3. Reverse lunge
Stand with your hands by your hips. Take a big step back with right foot.
Lower your hips so left thigh is parallel to the floor and left knee is directly above ankle. Press left foot into the floor and bring right leg forward. Alternate legs.
4. Bulgarian split squat
You’ll need a sturdy chair, bench, couch, or even bed for this move.
Place your right foot on the chair or bench behind you, maintaining a slight bend in right knee.
Push your hips back and bend left knee into a lunge. Squeeze left glute to push up and straighten left leg. Complete all reps on one side before switching sides.
5. Side skater
Stand with feet together. Push your hips back and crouch forward with back flat and abs engaged.
Now, take a leap of faith: Jump as far as you can to the right, landing gently on the ball of your right foot. To the left now, y’all: Squeeze those glutes to leap to the left.
Repeat while swinging your opposite arms like your favorite ice skater.
If you don’t have dumbbells or kettlebells handy, some soup cans, a bottle of laundry detergent, or a milk jug will get the job done. (Just make sure the cap’s on tight and your grip is firm!)
Choose a weight that makes the moves more challenging but allows you to do 12 reps of an exercise with perfect form.
1. Weighted swing
Stand with feet hip-width apart, holding a weight with both hands in front of your thighs. (If you have a kettlebell, even better!)
Bend knees slightly, push hips back, and swing the weight gently between your legs.
Push hips forward as you stand. The weight will swing slightly upward as you return to the starting position. Repeat.
Pro tip: “Kettlebell swings are my number-one secret for thick glutes,” Coelho says.
2. Weighted side lunge
Stand with feet shoulder-width apart, holding weights at your sides, with your palms facing each other.
Take a big step to the right and push your hips back. Keep left foot planted and bend right knee as you frame right leg with the weights.
Bend right leg until thigh is parallel with the floor, then head back to the starting position. Repeat on the other side.
3. Alternating deficit lunge
You’ll need a sturdy step (your apartment stairs will work!), block, or platform to do this one.
Start with your feet hip-width apart on the platform, weights in hand. Step back with right foot and lower yourself until right knee nearly touches the floor.
Return to the starting position with both feet on the platform. Repeat on the other side. Continue alternating legs.
4. Weighted glute bridge
Lie faceup with knees bent and feet flat on the floor. Hold a dumbbell, kettlebell, or other weight on top of your lower abs (below belly button, above hips).
Make sure the weight is secure as you lift your hips toward the ceiling. Squeeze abs and butt as you go. Hold for 3 seconds, then lower to the floor.
Pro tip: Fold a mat (or blanket) and place it between you and the weight to make this one more comfy on your hips.
5. Sumo pulse squats
Stand with feet wider than shoulder width and your toes pointed out. Hold a weight in front of you with both hands.
Lower your butt a couple inches toward the floor. Keep back straight and chest up.
Rise back up a couple inches, then immediately lower back down — now you’re really pulsing! Do 5-10 pulses before moving back into the starting position for another squat.
Adding some resistance makes every move more intense to enhance strength.
If you’re new to bands, start with a light level of resistance. You can also do any of these workouts without a band if you need to work your way up.
1. Banded glute bridge with knee drive-out
The glute bridge is so good for your butt, you’ve just gotta try it all three ways.
Place a resistance band around your legs (with the band just above your knees). Lie faceup with knees bent and feet hip-width apart.
Push hips up and squeeze abs and glutes until your knees, hips, and shoulders make a straight line. Drive your knees out to the sides, then bring them back to center. Lower back down and repeat.
2. Donkey kick with band
Start on all fours with hands under shoulders, elbows slightly bent. Hook one end of the band above your left knee and place the other end of the band on your right foot.
Push right leg out and up, keeping your back flat. Return right leg to the floor and repeat. Complete all reps on one side before switching to the other side.
3. Squat with band
Stand with feet shoulder-width apart, with the resistance band looped around your thighs.
Push hips back and lower into a squat. Keep chest and shoulders up. Hold, then return to the starting position.
4. Side-lying clam with band
Lie on your right side, with your head tucked into right arm. Loop a resistance band around your thighs, just above knees.
Move your hips up to a 45-degree angle and your knees to 90 degrees. With feet touching, pull left knee away from right knee, opening your legs like a clam. Squeeze those glutes at the top. Return to the starting position and repeat.
5. Monster walk with band
Loop the band around your ankles. With feet shoulder-width apart, move into a squat position.
Keeping your back straight, clasp your hands and walk forward, one monstrous step at a time, while keeping your knees apart.
Pro tip: Move the band above your knees if you need less resistance.
Doing regular butt workouts 2–3 times a week is an ideal part of a well-rounded fitness routine. For the rest of the week, focus on your arms, core, and legs.
Don’t see results right away? Don’t sweat it. Coelho encourages everyone to “just trust the process,” and results will come.
And remember, safety first: If anything hurts or you feel a sharp pain, stop right there! You want to feel the burn, but you don’t want to pull a muscle. Take it slow and your booty will thank you.
