Over 30 At-Home Exercises To Help Shape and Strengthen Your Glutes

• Lie on your belly, and hold an exercise ball between your feet.
• Engage your abs, and extend your arms straight out in front of you.
• As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor. This counts as one rep.
• Perform three sets of eight to 10 reps.

• Lie your belly onto an exercise ball, and walk your hands out until the ball is under your shins. Your hands should be directly under your shoulders.
• Draw your navel toward your spine to engage your abs and stabilize your torso.
• Lift your left leg up, squeezing your glute, then slowly lower your leg back onto the ball. Switch sides and lift the right leg, keeping your pelvis square. This counts as one repetition.
• Complete three sets of 10 reps.

• Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up and hold that position through the entire exercise.
• Flex your feet and dig your heels into the ball. Place your arms straight out to your sides for support — don't use them though. They are just for support.
• Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position — don't thrust them toward the ceiling as you do the move.
• Then slowly return to the starting position (legs straight and hips bridged) to complete one rep.
• Do three sets of 15 reps.

• Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
• Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
• Slowly lower your body to the floor.
• Complete 15 reps on each side.

• Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
• Bend your right knee at a 90-degree angle and place a dumbbell in the crook of your knee.
• Slowly pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
• Return to the starting position to complete one rep.
• Do three sets of 15 pulses on each side.

• Stand with your feet shoulder-distance apart. Grasp a dumbbell in each hand or a medicine ball. Extend your arms down at your sides if you are holding dumbbells or hold the medicine ball in front of you with arms extended.
• Take a large step diagonally forward with your right foot, planting your foot at the 11 o'clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms or the medicine ball toward your chest.
• Extend your legs, lift your right knee and bring it in toward your chest, and lower your arms. Step back with your right leg, this time lunging behind your torso and stepping back to the 8 o'clock position. As you sink down into the reverse lunge, complete another bicep curl. This completes one rep.
• Complete three sets of 10 reps with each leg.

• Stand with your feet a few inches apart, with your right foot on the plastic lid, glider disc, or paper plate. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
• Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving. "You're not relying on your front leg to brace your lunging motion in this exercise, so take it slow," Wood told us.
• Complete three sets of 10 reps with each leg.

• Stand in front of your chair and place your left foot in the center of the seat.
• Step up onto the chair and bring your right knee forward and up.
• Lower yourself back to the floor, with the foot landing quietly.
• Switch legs and repeat to complete one rep.
• Do 20 reps total.

• Stand with your hands behind your head with your elbows wide, and bring your right knee to the floor, onto a yoga or exercise mat for padding.
• Bring your left knee down so you are kneeling.
• Lift your right knee up and place your right foot in front of you. Bring the left foot forward, coming into a deep squat, then press through your heels to come to standing.
• Reverse the move and bring your left knee to the floor to repeat the sequence on the other side to complete one rep.
• Continue for one minute.

• Stand upright holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
• Keeping your arms straight and knees slightly bent, slowly bend at the hips (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight.
• Now squeeze your glutes to slowly pull yourself up (don't use your back).
• Do three sets of 15 reps.

New to this? Then use a lighter pair of dumbbells until you get stronger — you don't want to strain your back. Already a pro? Then try doing it on just one leg.

• Stand with your feet together. Inhale as you extend your arms out wide in T position or straight overhead for a more advanced variation.
• Exhale as you bend forward at your hips, lifting your left leg straight behind you coming into Warrior 3. Draw your navel toward your spine and hold for five breaths. Then come to stand. This counts as one rep.
• Do three sets on each leg.

• Stand with your feet hip distance apart (holding a dumbbell optional)
• Now slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. The knee should track toward your second toe. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed. Do not round your spine!
• Press through your heels and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back. This counts as one rep.
• Do three sets of 20-30 reps.

• Stand with your feet hip-width distance apart, holding a dumbbell at shoulder level, with palms facing inward.
• Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed. Keep your arms steady as you lower down.
• Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back. This counts as one rep.
• Do three sets of 15-20 reps.

• Begin with your feet slightly wider than hip's width apart and toes pointed slightly outward. Raise your arms up until your upper arms are even with your ears. If this is too difficult, rest your hands on your hips.
• Keeping weight in your heels, sit back into a deep squat. Make sure your knees do not go beyond your toes or roll in or out of alignment. Keep your abs engaged as you squat.
• Deepen your abdominal engagement as you press through your heels to return to standing, completing one rep.
• Complete three sets of 20 to 30 squats.

• Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping your weight back in your heels.
• Then rise back up, straightening the legs completely and lifting the left leg out to the side, squeezing the outer glute.
• As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.
• This counts as one rep.
• Do three sets of 15 reps on each side.

• Before you start this move, visualize a large square on the floor where you're standing in the bottom right corner, feet hip-distance apart.
• Keeping weight in the heels, bend the knees, and squat down. Take a huge jump forward to the top right corner of that imaginary square, landing quietly back into a squat.
• Keep going around the square, jumping to the left, jumping back behind you, and jumping to the right. Now you're back where you started.
• Perform as many jumps as you can for 40 seconds.
• Take a (well-deserved) 20-second rest and repeat once more, reversing your jumps around the square in the opposite direction.

• Start in a deep squat with your legs a bit wider than your hips and your toes pointed outward. Twist your torso to the right, reaching your right hand to the ceiling and your left hand toward the floor.
• Jump up, spinning to the left 180 degrees (halfway around), bringing both hands overhead. Land softly in a deep squat, twisting your torso to the left with the left hand reaching toward the ceiling and the right hand toward the floor. This completes one rep.
• Repeat, but reverse directions so you jump, spinning to the right and going back the way you came.
• Do 20 reps, alternating sides.

• Start in second position, with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
• While holding second position, make small pulses up and down, moving about an inch.
• Do two to three sets of 20 pulsing reps.

• Stand in a wide sumo squat position with your feet slightly turned out, arms resting on your hips.
• Jump up explosively, keeping your core engaged.
• Land with control, lowering your body back into the wide sumo squat position to complete one rep.
• Complete three sets of 10 reps.

• Begin by placing the top of your right foot on the bench, with your left leg straight. Bend your left knee, engage your right glute, and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle.
• Straighten your left leg and rise back up to the starting position. This counts as one rep.
• Do three sets of 10 reps on each side.

• Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
• Jump up as explosively as you can, reaching for the ceiling.
• When you land, lower back into the squat position to complete one rep.
• Do three sets of 10 reps.

• Begin standing with your feet together. Hop your feet wide apart and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
• Push off your thighs with your hands for leverage as you jump your legs together to complete one rep.
• Do as many reps as possible for 30 seconds.

• Stand tall, and place your hands on your hips.
• Put all the weight in your right leg, keep both legs straight, and lift your left leg directly behind you. Let your glutes do all the work. Keep your left foot flexed, and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced.
• Then lower your left leg so it's parallel with your right, but don't let it touch the ground. Then lift it back up behind you.
• Repeat this move 20 times at a moderate pace, and then lift your leg another 20 times so it's slightly out to the side to target your outer glutes.
• Then do the other leg, 20 times behind you and 20 times diagonally out to the side.

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