Exercises to Strengthen Your Glutes at Home

You do not have to go to the gym to strengthen your glutes, or any other muscle group. There are many exercises to strengthen your glutes at home.
Exercises to Strengthen Your Glutes at Home

Last update: 30 July, 2018


Your glutes are your body’s strongest muscle group. Not only do they impact your appearance, but they also protect your back and enhance your athletic performance. In this article, we will explore exercises to strengthen your glutes at home.

The “I don’t have time” excuse

This is the most common excuse from those who cannot keep to a successful exercise routine, but still dream about having a perfect body. To get this perfect body and to feel good about yourself, discipline and consistency are critical.

There are classic exercises to strengthen your glutes at home. They are quick and only need a few minutes of your time and little equipment (clothes and appropriate shoes).

There are more complicated routines that can also be done at home.

Squats: one of the key exercises to strengthen your glutes at home

It is not the only exercise you can do. But if you are mainly looking to tone and maintain this area, squats are a must. Doing it could not be simpler.

  • Stand with your legs shoulder-width apart. Your arms should be stretched out in front of you, slightly over your head with your palms facing down.
  • Bend your knees while lowering your glutes back, until you are “sitting” (on an imaginary chair). While lowering your glutes, keep your arms stretched out until they are about hip-height with your palms facing up.
  • Hold this position for a few seconds. Come back to your starting position. Then, do four sets of 15 repetitions with 30 second breaks between each set.

Split squat

Squats have variations that are useful for diversifying routines, as well as for working calves and thighs simultaneously. One of the most popular modifications is the half squat.

  • The starting position is the same. Simply change the placement of your arms. In this exercise, arms go to your sides, completely relaxed, with your palms facing inwards.
  • Take a big step forward with your right foot. Bend your left knee until it almost touches the ground. Your arms should stay to your sides, without moving. Your back should stay completely straight, making sure that the knee in front of you does not go past your toes.
  • Hold this position for a few seconds, then return your right foot to its starting point. Do another squat right away, this time bringing your left leg forward and bending your right knee, until almost touching the ground.
  • Do four sets of 20 repetitions on each leg (10 sets per leg) with 30 second breaks.

Jump rope

In addition to being one of the exercises to strengthen your glutes at home, jumping rope is also great for your endurance. It can be done anywhere since you do not need much space or a lot of equipment.

woman jumping rope in dark place exercises to strengthen your glutes at home

You can split the routine the following way: two one-minute intervals with 20 seconds of rest. Next, two intervals of one minute and 30 seconds, with 30 seconds of rest.

Stair climbing

Stair climbing is a simple exercise that is easy to do and is a great addition to any routine that is done outside of a gym. This is often added to daily workouts by gym instructors.

stairwell and dining area with wood floors

Use your toes to support yourself and, with your hands on your hips, climb two stairs at a time.

Make sure to bend your knees as little as possible. 

Climb three stories (or a similar), resting for 30 seconds between different levels.

Reverse leg raises

  • Get on all fours on a mat, with your elbows and forearms resting on the ground. Keep your back straight and your abs tight.
  • Lift your right leg and bring your knee (without stretching it out) to the height of your hip. Hold this position for a few seconds while squeezing your glutes.
  • Return to the starting position and repeat with your left leg. Do a set of 20 repetitions (10 for each leg).

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.