Women’s top glute exercises don’t have to happen at the gym. You can get real results right at home—no fancy machines, no waiting for equipment, no crowd.
All you need? A little space, the right moves, and some consistency.
Glute workouts at home don’t just shape your butt—they help you feel stronger and move better too. They help you walk better, stand taller, and yeah—look great in leggings too.
In this guide, I’ll show you five go-to moves that actually work at home: hip thrusts, glute bridges, Romanian deadlifts, walking lunges, and split squats.
Understanding Your Glutes – Know Before You Train
Before we get into the top glute exercises for women, let’s just be real for a sec—do you even know what your glutes actually do?
Because here’s the thing: you can be doing all the “right” moves and still not hit the right spot.
So yeah, let’s clear that up first.
1. What are your glutes?
Your glutes are made up of three muscles:
- Gluteus maximus – the big one. Gives your butt shape and power.
- Gluteus medius – on the side. Helps with balance and moving your legs.
- Gluteus minimus – deeper inside. It helps keep your hips stable when you walk or stand.
All three work together to help you move better, stay upright, and just feel more stable—even if you’re just working out on your bedroom floor.
2. Why glutes actually matter?
When your glutes are strong, daily life feels easier. Really.
- Less back pain – because your glutes take pressure off your lower back
- Better posture – you naturally stand taller without thinking
- More control – going up stairs, picking up stuff, even walking feels smoother
- More shape – and yes, leggings look better too
3. When they don’t show up
This happens more than you think. Your glutes look trained, but…
- You squat, and your thighs take over
- You deadlift, but feel it in your hamstrings
- You’re working hard, but not seeing changes
Why? Because your glutes aren’t firing. No connection = no results.
Don’t worry—we’ll fix that in the next section.
The 5 Women’s Top Glute Exercises You Can Do at Home
Some of the best glute exercises for women can be done right at home—no machines, no gym, no problem.
Here are five glute moves that actually work—and you can do them all from your living room.
Hip Thrusts
Looks awkward? Maybe. Feels effective? Absolutely. This move is a classic for a reason.
🟠 What it works
Gluteus maximus—the big center muscle that builds shape, strength, and lift.
🟡 What makes it so good
- It isolates your glutes
- Doesn’t let your legs or lower back take over
- Great squeeze and tension at the top
🟢 How to do this move
Sit down on the floor, back resting against your couch or a sturdy bench
Feet flat, knees up, and if you’ve got a dumbbell (or backpack), rest it on your hips
Push hips up, pause and squeeze
Lower down slowly with control
🔹 Who it’s for
Anyone
Glute Bridges
Think of this as a floor version of hip thrusts. Super simple, but it gets the job done.
🟠 What it works
Mainly your glutes, with help from your hamstrings and core.
🟡 What makes it so good
• Activates your glutes without much setup
• Great for warming up or burning out
🟢 How to do this move
- Lay back, bend your knees, and plant your feet flat
- Arms by your sides
- Push hips up, squeeze your glutes
- Lower slowly back to the floor
🔹 Who it’s for
Everyone
Bulgarian Split Squats
Yes, it burns. And yes, it works. One leg at a time = double the focus.
🟠 What it works
It hits your glutes, quads, hamstrings—and even your core to keep you balanced.
🟡 What makes it so good
Deep range of motion
More time under tension
Fixes left-right strength imbalances
🟢 How to do this move
- Stand a few feet in front of a chair or low couch
- Place one foot behind you on the surface
- Lower slowly into a lunge
- Push through your front heel to stand back up
🔹 Who it’s for
Intermediate and up
Romanian Deadlifts
You don’t need a barbell to do these. A couple of dumbbells—or honestly, water bottles—will do the trick.
🟠 What it works
Glutes and hamstrings. Great for the back of your legs.
🟡 What makes it so good
• Builds that “under the butt” curve
• Combines stretch + strength in one move
🟢 How to do this move
- Stand with feet hip-width apart
- Hold a weight in each hand
- Slight bend in knees, hinge at your hips
- Lower weights down your legs, feel the stretch
- Squeeze your glutes to come back up
🔹 Who it’s for
All levels
Dumbbell Walking Lunges
This one gets your heart rate up too. It’s glutes, legs, and cardio—rolled into one.
🟠 What it works
Glutes, hamstrings, quads, and your core.
🟡 What makes it so good
Forces each side to work
Stretches and strengthens as you move
Builds control and coordination
🟢 How to do this move
- Hold weights (or water bottles) in each hand
- Step forward into a lunge
- Push off the front foot and step into the next lunge
- Keep your chest up and core tight
🔹 Who it’s for
Intermediate and up
Easy Plan of Women’s Top Glute Exercises to Do at Home
You’ve got the moves. Now here’s how to use them—based on where you’re at.
Pick one. Stick with it. And don’t overthink it.
💪Beginner Glute Plan (No Equipment Needed)
Perfect if you’re just getting started or coming back after a break.
| Exercise | Reps |
|---|---|
| Glute Bridges | 15 |
| Bodyweight Walking Lunges | 10 per leg |
| Romanian Deadlifts (no weight) | 12 |
| Glute Bridge Hold | 30 sec |
📝 Do it 2–3x per week
Take rest days between sessions. Focus on the squeeze.
💪 Intermediate Glute Plan (With Dumbbells or Bands)
If you’ve got a bit of strength already, this will challenge you.
| Exercise | Reps |
|---|---|
| Hip Thrusts (weighted) | 10–12 |
| Bulgarian Split Squats | 8–10 per leg |
| Dumbbell Romanian Deadlifts | 12 |
| Walking Lunges (weighted) | 10 per leg |
📝 Also 2–3x per week
You can alternate with upper body or cardio days if you want balance.
💪 Glutes in 15 Minutes (Busy Day Plan)
Quick and dirty. Perfect for when you have zero time but want to move.
| Exercise | Time or Reps |
|---|---|
| Glute Bridges | 15 reps |
| Step-Back Lunges | 10 per leg |
| Banded Side Steps | 20 total steps |
| Bridge Hold | 30 sec hold |
📝 Set a timer for 15 minutes
Cycle through 2–3 rounds.
You’ve got the moves. You’ve got the plan. Now it’s time to show up—right at home.
Women’s top glute exercises don’t need a gym. Just your body, some space, and the will to start.
It won’t always feel perfect. You’ll mess up. You’ll skip reps. You’ll doubt yourself.
But every time you move, you build strength. You build shape. You build momentum.
So roll out your gym mat. Breathe. Squeeze. Repeat.
You don’t need fancy—just consistent. One rep at a time. Let’s go.
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.