Want to lift, shape, and tone your glutes without going to the gym?
Here are 5 of the best at-home exercises that target your lower body and deliver real results.
💪 1. Glute Bridges
Targets: Glutes, hamstrings
How to do it:
– Lie flat on your back with knees bent and feet on the floor.
– Lift your hips until your body forms a straight line from shoulders to knees.
– Squeeze your glutes at the top, then slowly lower down.
– 15 reps × 3 sets.
🦵 2. Donkey Kicks
Targets: Gluteus maximus
How to do it:
– Get on all fours with hands under shoulders and knees under hips.
– Lift one leg toward the ceiling, keeping the knee bent at 90°.
– Squeeze your glutes at the top and return slowly.
– 15 reps per leg × 3 sets.
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🔥 3. Fire Hydrants
Targets: Gluteus medius (side glutes)
How to do it:
– Start on all fours.
– Lift one knee out to the side (like a dog lifting its leg), keeping the hips square.
– Return to start and repeat.
– 15 reps per leg × 3 sets.
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🧘♀️ 4. Step-Ups
Targets: Glutes, quads, hamstrings
How to do it:
– Use a sturdy chair or low step.
– Step up with your right leg and press through your heel to lift your body.
– Step down and repeat with the left leg.
– 10 reps per leg × 3 sets.
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⚡ 5. Bulgarian Split Squats
Targets: Glutes, quads, balance
How to do it:
– Stand in front of a chair or bench, rest one foot behind you.
– Lower your body until your front thigh is parallel to the floor.
– Press back up through your heel.
– 10 reps per leg × 3 sets.
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Boost your glute workouts with the best home training tools:
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🏁 Pro Tip:
Focus on squeezing your glutes at the top of every movement — that’s where the magic happens 🔥
Train 3–4 times per week for best results!
