Best Glute Workout – Bodyweight Exercises for the Glutes

(I) One Legged Glute Bridge
Lie on a mat and bring your feet close to your hips so that you can touch your heels with your finger tips. Extend one leg and tense the muscles. Push up with your hips keep the extended leg straight until the thighs are level. Pause and lower back to the starting position. This exercise can be made easier by not extending the leg and simply lifting the hips.
Harder: Place the bent leg on a raise platform and perform the one legged version.

(I) Lunges
Stand with your feet together and step or lunge forward with one leg. Aim to land on your heel first and then continue the forward motion onto the forefoot. Lower the body until the front thigh is parallel with the floor and you can feel a stretch in the groin. Push off the front foot and return to a standing posture.
Harder: Try lunging on to the top of a box or raised platform.

(I) Step Up
Stand with your feet together facing a raised platform or box. In one motion put one foot on the platform and raise your entire body up by stepping onto the box. Once both feet are on the box. Step down in the reverse order to make sure you can continue to repeats reps on one side.

(I) Single Stiff Legged Deadlift
Stand with your feet together and raise one foot about an inch of the ground. Slowly and with control tilt your body forward while raising the single foot into the air behind you. Maintaining a straight poster and good alignment, continue with this movement until you can stretch no further or are facing the ground. Slowly and with control, return to the original starting position.
Harder: Extend your arms you in front of you with the palms facing upward.

Glute Muscle Diagram

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