Bodyweight · Glutes
There are 18 bodyweight exercises for the glutes here: 13 compound movements and 5 isolation exercises, beginner to intermediate level. Good places to start: Alternating Fire Hydrants and Alternating Power Lunges. By level: 14 beginner and 4 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The gluteus maximus is the largest muscle in the body and the main hip extensor: it powers standing up from a squat, climbing and sprinting. The gluteus medius and minimus sit higher on the side of the hip; they lift the leg out to the side and keep the pelvis level when you stand on one leg.
02
With bodyweight, progress by moving to a harder variation, adding reps or slowing the lowering phase rather than adding weight. Keep the form strict before you make it harder. Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
03
Combine a bridge or hip thrust with a squat or lunge pattern, then add one abduction exercise. Single-leg glute bridges are a good bodyweight step up from the standard bridge.
BeginnerIntermediateAdvanced
Beginner isolation bodyweight exercise for the glutes, also working the abs, lower back and obliques.
Beginner compound bodyweight exercise for the glutes, also working the calves, hamstrings and lower back.
Beginner compound bodyweight exercise for the quadriceps and glutes.
Beginner compound bodyweight exercise for the glutes, also working the abs, obliques and adductors.
Beginner isolation bodyweight exercise for the glutes, also working the hamstrings.
Beginner isolation bodyweight exercise for the glutes, also working the hamstrings.
Beginner compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
Beginner compound bodyweight exercise for the glutes, also working the calves, hamstrings and quadriceps.
Beginner compound bodyweight exercise for the glutes, also working the hamstrings, lower back and adductors.
Beginner isolation bodyweight exercise for the glutes, also working the abs, lower back and obliques.
Beginner compound bodyweight exercise for the glutes, also working the calves, hamstrings and lower back.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings and lower back, also working the shoulders.
Beginner compound bodyweight exercise for the glutes, also working the lower back, quadriceps and adductors.
Intermediate compound bodyweight exercise for the quadriceps and glutes, also working the hamstrings, adductors and calves.
Intermediate isolation bodyweight exercise for the glutes, also working the hamstrings.
Intermediate compound bodyweight exercise for the glutes, also working the abs, calves and hamstrings.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Free GymStreak calculators that go with glutes training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
