8 Best Bodyweight Glute Exercises

Glutes are the strongest and longest muscle group in your body.1 Exercising not only helps you to flex, straighten, and lift your hips, but also helps your body function to the fullest. If you do not work your glutes properly, in fact, it can affect the performance of some of your exercises and negatively affect your posture (as some of your muscles have to take off).



While there are endless levels of exercise to open your glutes, you do not have to do everything to get results. ISOPURE athlete Ashley Joi has created a set of eight best glute exercises. Joi recommends doing 10-12 times each exercise, “either leg or arm if the exercise uses one arm or leg at a time,” he says. Repeat each activity two to five times depending on your fitness level, the amount of time you have, and how badly you want to evaluate those glutes. And if you do not have weight, do not sweat. "Weights can be changed instead of household items or kettlebell," he explains. You can even walk without weight at all. Also, make sure you rest for about 20 to 35 seconds between each exercise, and one to one and a half minutes between sets.

01

Bridge Hold March

  • Lie on your back, feet apart at hip width and lie down with your knees bent.
  • Drive your feet to the ground (open the glutes and hamstrings) and lift your hips up, keeping your knees and hips straight and your spine firm.
  • Hold your bridge, bring one knee back while keeping the legs bent (dorsiflex), and rotate the knee. “Remember, the hips are always upright,” notes Joi.

02

Deadlift / Staggered Deadlift

  • Start your feet at hip-width apart and bring one foot straight back, about 3-4 inches from the back heel of the other foot.
  • Slightly bend both knees, place the weight in front of your legs and push your hips back. Keep your spine neutral and face down about 6-10 inches in front of you.
  • Bring the weight (dumbbells) into the middle of the shin and start standing tall by pushing your hips forward, pushing the front foot to the ground while the back foot is there to support, with only the ball of your foot on the ground and your heel high.

03

Squat Jacks

  • Start by standing with your feet together.
  • Push your legs into a wide squat and sit back.
  • Touch down and jump back to the feet together, then repeat. “You can jump and do a little exercise,” suggests Joi.

04

Jump Squat Plus Pulses

  • Your feet are divided by hip width, sit and squat and strike twice.
  • Push the ground from under you and jump up.
  • The world sits slowly back to the squat, then hits twice.
  • Take your exit and stand tall and get into your toes.

05

Glute Straight Leg Sweeps

  • Go down to the tabletop area with your hands under your shoulders and knees below your hips, making sure your back is flat and your spine is in a neutral position and your gaze between your hands.
  • Extend one leg and place it next to your body with a sharp toe.
  • Stretch your hand, press your toe, and swing your leg back and forth, ending with a gentle pressure upward movement.
  • Repeat on one side until the desired number of reps, then switch.

06

Iso Hold Lateral Traveling Lunge


  • Stand with your feet wider than shoulder width apart.
  • Push your weight to one side and push your hips back / side to side.
  • Hold your right leg and switch from right to left, keeping the hips down. "There is no stopping," said Joi.

07

Plyo Separate Lungs

  • Start with a wide appetite and then jump, changing your lung position in the air.
  • Sit slightly on your feet and use your arms to improve.
  • If you are not able to separate the lungs safely, try exchanging the lungs instead.


08

Hip Thrust is heavy

  • Lie down on your back with your feet spaced hip-wide down, your knees bent.
  • Put weight on your hips, or dumbbell over each hip bone.
  • Drive your feet to the ground, activate the glutes and hamstrings, and lift your hips up while keeping your knees and hips straight. “Keep your spine strong,” says Joi.