10 Glute Exercises You Can Do at Home
Want to train your glutes at home? These ten movements give you options for hip extension, single-leg strength, and side-to-side control. You can start with bodyweight and add a mini band or dumbbell when the movements feel steady.
Your glutes include the gluteus maximus, medius, and minimus. No single exercise does everything, so choose a few that fit your equipment and ability. Train at a manageable effort, progress gradually, and stop any movement that causes sharp pain.
10 glute exercises to try at home
1. Banded glute bridge march
Loop a mini band above your knees. Lie on your back with feet hip-width apart and lift your hips. Keep your pelvis level while you lift one foot a few inches, set it down, and alternate. Start with 6–10 slow marches per side.
2. Single-leg Romanian deadlift
Stand on one leg with a soft knee. Hinge at your hip as your other leg reaches behind you. Keep your hips roughly level, then press through the standing foot to rise. Hold a wall for balance or add a dumbbell when ready. Try 6–10 reps per side.
3. Banded monster walk
Place a mini band above your knees or around your ankles. Bend your hips and knees slightly, keep steady tension on the band, and take small diagonal steps forward, then back. Keep your knees tracking with your toes. Try 8–12 steps each way.
4. Banded hip thrust
Rest your upper back on a stable couch or bench, with feet planted and the band above your knees. Drive through your feet to lift your hips until your torso and thighs form a line. Pause briefly, then lower with control. A floor glute bridge works if you lack a secure support. Try 8–15 reps.
5. Bulgarian split squat
Place one foot behind you on a stable, low surface and step the front foot forward. Bend the front knee and lower as far as you can comfortably control, then stand through the front foot. Let your knee move naturally over your foot; keep it pointing in the same direction as your toes. Try 6–10 reps per leg.
6. Banded clamshell
Lie on one side with knees bent and a mini band above them. Keep your feet together and your hips stacked as you lift the top knee. Lower slowly without rolling your pelvis backward. Try 10–15 reps per side.
7. Cossack lunge
Take a wide stance and shift toward one leg as that knee bends. Keep the other leg long and move only as low as your mobility allows. Push through the bent leg to return to center. Hold a sturdy support if balance is difficult. Try 5–8 reps per side.
8. Banded triple kickback
Anchor a light band securely around one ankle. Stand tall with a hand on a stable support. Move the working leg slightly to the side, diagonally back, and straight back, keeping your torso still. That is one controlled sequence. Try 6–10 sequences per leg.
9. Banded reverse hyper
Only use a stable, purpose-built bench or secure surface that supports your torso. With your hips near the edge and legs free, raise your legs a small amount from the hips without arching your lower back; lower slowly. If you cannot set it up securely, choose a floor glute bridge instead. Try 8–12 reps.
10. Frog pump
Lie on your back, bring the soles of your feet together, and let your knees open comfortably. Lift your hips by pressing the outer edges of your feet into the floor. Pause at the top and lower slowly. Try 12–20 reps.
A simple at-home glute workout
After a short warm-up, complete two or three rounds at a pace that lets you keep good form:
- Bulgarian split squat: 6–10 reps per leg
- Banded monster walk: 8–12 steps each way
- Glute bridge or hip thrust: 10–15 reps
- Banded clamshell: 10–15 reps per side
Rest as needed between exercises. Start with fewer rounds if you are new to strength training; add reps, resistance, or another round only when the current version feels controlled. For movement ideas and training context, see ACE’s glute exercise guide and ACSM’s resistance training guidance.
Want a structured plan?
Explore Grown Strong’s current programs for workouts you can adapt to your schedule, space, and equipment.