5 Epic No-Equipment Glute Exercises at Home!

In today’s busy world, finding time to hit the gym can be challenging. But building strong, toned glutes doesn’t have to require fancy equipment or a gym membership.

You can target your glutes effectively with simple exercises that require nothing more than your body weight and a few pieces of furniture that you probably already have.

Here are five no-equipment glute exercises that will help you build strength, shape, and stability ranked from best to worst (not that any of them are bad, but some are better than others).

You can do these 5 epic no-equipment glute exercises at home 2-3 times a week for 3 sets to failure for optimal results!

1. Hip Thrusts

Hip thrusts are a powerhouse move for activating and strengthening your glutes. Not only do they isolate your glutes, but they also help improve posture and reduce lower back pain. They get a lot of hate in the fitness realm but I believe that they are a superior exercise compared to deadlifts and squats, and the research seems to agree with that, as explained by the glute guy himself Bret Contreras.

How to Perform:

Sit on the floor with your back against a sturdy surface like a sofa or bed.

Bend your knees, placing your feet flat on the ground.

Rest your upper back against the surface, then push through your heels to lift your hips towards the ceiling.

Squeeze your glutes at the top and slowly lower down.

Perform 3 sets of 12-15 reps.

Pro Tip: To intensify the workout, pause for 3-5 seconds at the top of the thrust and really engage your glutes.

Obviously, if you could weights on your hips while doing them, and reach failure at reps lower than 30, you'd see better results than doing body weight sets of above 30.

2. Glute Bridges

Glute bridges are similar to hip thrusts but with less movement range, making them ideal for beginners. They’re also great for activating the core while targeting the glutes.

How to Perform:

Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.

Press your heels into the ground and lift your hips toward the ceiling.

Squeeze your glutes at the top and slowly lower back down to the floor.

Perform 3 sets of 15-20 reps.

Pro Tip: For an added challenge, try holding one leg off the ground to turn it into a single-leg glute bridge.

3. Single-Leg Hip Thrusts

Ready to kick things up a notch? Single-leg hip thrusts are a great way to challenge yourself.

If you feel that you've gotten too strong at conventional hip thrusts, then this variation is for you!

This move not only strengthens each glute individually but also helps improve balance and coordination (and let’s be real, we could all use more of that!).

How to Do It:

Set up like you would for a normal hip thrust.

Lift one leg straight out in front of you while keeping the other foot firmly planted.

Push through your grounded heel, lift your hips, and squeeze your glute at the top.

Lower slowly and repeat on the same side before switching.

Go for 3 sets of 10-12 reps on each leg.

Tip: Keep your hips level—no wobbling! Focus on controlled movements and you’ll feel the difference.

4. Bulgarian Split Squats

I for one have a love-hate relationship with Bulgarian split squats.

They feel like death but they are second to none.

They might sound fancy, but they’re super easy to do at home and a fantastic way to target your glutes, quads, and hamstrings while working on your balance.

How to Do It:

Stand in front of a chair or couch, placing one foot behind you on the surface.

Lower your body into a squat, keeping your front knee over your ankle.

Push through your front heel to stand back up.

Start with 3 sets of 8-10 reps on each leg.

Tip: These can be tricky at first, so feel free to hold onto something nearby for balance until you’re comfortable, and think of your legs being on a train track, not a tight rope.

5. Donkey Kick Backs

Donkey kickbacks are one of those simple yet super effective exercises that really isolate your glutes. They’re perfect for toning and shaping without putting a strain on your legs.

I would recommend doing them with ankle weights to increase the resistance placed on the targeted muscles.

How to Do It:

Get down on all fours—hands under your shoulders, knees under your hips.

Lift one leg, driving your heel up towards the ceiling.

Lower back down without letting your knee touch the ground.

Do 3 sets of 12-15 reps on each leg.

Tip: If you want to take this up a notch, pause at the top of each kick and give your glutes an extra squeeze!

Why Bother with Glute Workouts?

Aside from getting that sculpted, strong look we all dream of, working your glutes has serious benefits. Strong glutes support your hips and lower back, improving posture and reducing the chance of injury. Plus, they help you feel more balanced and stable in everyday activities. And honestly, who doesn’t want to feel strong and empowered in their body?

Building stronger glutes doesn’t have to mean hours at the gym or investing in pricey equipment. You can get amazing results with these no-equipment exercises from the comfort of your own home, even if you only have 15 minutes to spare.

Remember, it’s all about progress, not perfection. So next time you have a few minutes between meetings or while watching TV, why not squeeze in a quick glute workout? You’ll be amazed at what a few simple exercises can do for your body—and your confidence.