7 Best Exercise for Glutes at Home

Best exercise for glutes at home? Honestly, you don’t need a gym. A little space. A chair. Maybe a resistance band. That’s all.

We’re talking about moves anyone can do. Glute bridges. Hip thrusts. Bulgarian split squats. Donkey kicks. Fire hydrants. Sumo squats. And yes, the Romanian deadlift.

Do them while you watch TV. Between meetings. First thing in the morning. In a few weeks, you’ll feel stronger. Look better. And wonder why you didn’t start sooner.

Best exercise for glutes at home – Moves that actually work

These are my best exercise for glutes at home. No big machines needed. Just space, and maybe some weight if you want more challenge.

Glute Bridge

Deceptively simple. Feels easy at first, but set three will prove you wrong.

• Step-by-step:
  
  1. Lie on your back, knees bent, feet flat.
     
  2. Push through your heels, lift hips until your body is straight from shoulders to knees.
     
  3. Squeeze glutes hard at the top for 2 seconds.
     
  4. Lower slowly. Repeat.
     
• Who it’s for:
  Perfect for beginners. Great for waking up glutes after long hours of sitting.
  
• Equipment tips:
  Resistance band above knees, or backpack on your hips.

Hip Thrust

Like the bridge, but with more range. More burn, more growth.

• Step-by-step:
  
  1. Sit with your upper back on a couch or bench, feet flat.
     
  2. Drop hips down.
     
  3. Drive up until thighs are parallel to the floor.
     
  4. Hold and squeeze, then lower with control.
     
• Who it’s for:
  Ideal for strength and fullness in the glutes.
  
• Equipment tips:
  Home: Backpack or dumbbell on your lap.

Bulgarian Split Squat

Single-leg work that challenges balance and strength.

• Step-by-step:
  
  1. Stand two feet in front of a chair, one foot on it behind you.
     
  2. Bend your front knee, lowering until thigh is almost parallel.
     
  3. Push through the front heel to stand.
     
• Who it’s for:
  Great for intermediate to advanced. Builds stability, shape, and power.
  
• Equipment tips:
  Bodyweight or hold backpack/dumbbells at sides.

Donkey Kicks

Looks easy. Turns mean halfway through.

• Step-by-step:
  
  1. On all fours, hands under shoulders, knees under hips.
     
  2. Lift one leg up and back, knee bent 90°.
     
  3. Lower without touching floor.
     
• Who it’s for:
  Perfect for isolating upper glutes. Good as a finisher.
  
• Equipment tips:
  Ankle weights or resistance band for extra burn.

Fire Hydrants

Side lift that hits outer glutes hard.

• Step-by-step:
  
  1. Start on all fours.
     
  2. Lift one knee out to the side, keeping it bent.
     
  3. Lower slowly.
     
• Who it’s for:
  Great for shaping hips and improving lateral strength.
  
• Equipment tips:
  Resistance band above knees.

Sumo Squat

Wide stance, more muscles working.

• Step-by-step:
  
  1. Stand feet wider than shoulders, toes turned out.
     
  2. Squat down until thighs parallel to floor.
     
  3. Push back up through heels.
     
• Who it’s for:
  Good for outer glutes, inner thighs, and quads.
  
• Equipment tips:
  Hold backpack or dumbbell at chest (Goblet style).

Romanian Deadlift

A stretch plus a squeeze.

• Step-by-step:
  
  1. Stand feet hip-width apart, holding weight.
     
  2. Push hips back, lowering along your legs. Keep back flat.
     
  3. Stop at hamstring stretch, then squeeze up.
     
• Who it’s for:
  Perfect for building hamstrings and glutes together.
  
• Equipment tips:
  Backpack, water jugs, or resistance bands.

Home glute workout plan – 15 minutes, big burn

Here’s a simple plan you can do in your living room. No excuses. Just you, some space, and maybe a bit of weight if you want more challenge.

How to do it:

• Go through each exercise in order.
  
• Keep rest short — around 30 seconds — to keep your heart rate up.
  
• If you want more burn, loop a resistance band above your knees for all moves.
  
• Do this 3–4 times a week. Yes, it’s enough.
  

Extra tip:
You can swap in Sumo Squats or Romanian Deadlifts for variety. Just keep the form tight and the focus on your glutes.

Best exercise for glutes at home? You’ve got them now.
Bridges. Thrusts. Squats. Kicks. Simple moves you can do in your pajamas, on your living room floor.

Honestly, the hardest part is starting. But once you do, it becomes part of your day. Morning stretch turns into a quick bridge set. Waiting for your coffee? A few donkey kicks.

Give it 4 weeks. You’ll feel stronger. Walk taller. And maybe, just maybe, you’ll catch yourself checking that side profile in the mirror.

So roll out the mat. Grab a band or a backpack. Your glutes are waiting.

Alex Carter

Hi, I’m Alex Carter, part of the editorial team at Leadman Fitness. We specialize in crafting premium custom racks, cable machines, functional trainers, and strength accessories for home and commercial gyms. With a background in competitive powerlifting and gym design consulting, I’ve spent years testing gear under heavy loads and optimizing layouts for efficiency.
I focus on translating real-world user frustrations—like space limitations, budget constraints, or durability needs—into actionable solutions. By collaborating directly with our engineers and facility owners, I ensure our custom equipment evolves to solve the unspoken challenges lifters face daily. What I share isn’t textbook advice; it’s battle-tested insight from racks I’ve welded, cables I’ve replaced, and gym floors I’ve trained on.