Been doing squats for months and still not seeing the shape you want? You’re not alone.
The trick is hitting your glutes from a few different angles, and the good news is you don’t need a gym (or hours of free time) to do it.
This 10-minute bubble buttocks workout at home is perfect if you’re just getting started. Grab a mat, find some space, and let’s run through seven moves that actually wake your glutes up.
Wide Glute Bridge
First up is a bridge with a wider foot stance, which completely changes the feel of the move.
Because your feet are positioned out and angled, your inner glutes get pulled into the work alongside the usual muscles.
Just remember to squeeze hard at the top of every rep, since that’s where most of the burn lives.
How to perform:
- Lie flat on your back on a mat.
- Bend your knees and place your feet flat on the floor.
- Position your feet wider than hip-width apart, toes angled slightly outward.
- Rest your arms flat by your sides with palms pressing into the mat.
- Press through your heels and drive your hips up toward the ceiling.
- Squeeze your glutes hard at the top of the bridge.
- Lower your hips back down to the mat with control.
- Perform 10 reps.
Wide Glute Bridge + Abduction
From here, we’re keeping those hips lifted and adding a knee opener while we’re up there.
It’s basically a bridge that refuses to let you rest, and your side glutes (the ones responsible for that lifted, rounded shape) are about to feel it big time.
How to perform:
- Stay on your back in the same wide-foot setup as Exercise 1.
- Press your hips up into the bridge position and hold them there.
- Keep your hips lifted the entire time during this exercise.
- Open both knees outward, spreading them apart as wide as you can.
- Bring your knees back together to the starting bridge position.
- That counts as one rep of the abduction.
- Perform 10 reps while keeping your hips elevated throughout.
Donkey Kickback
Now flip onto all fours, because this next move is a staple in pretty much every glute workout routine for good reason.
Donkey kicks isolate your glutes without letting your lower back sneak in to help. Keep the movement small and controlled, and remember that height isn’t the goal. The squeeze is.
How to perform:
- Start on all fours in a tabletop position on your mat.
- Stack your wrists directly under your shoulders and knees under your hips.
- Keep your right knee bent at a 90-degree angle throughout the movement.
- Lift your right leg up behind you, driving your foot toward the ceiling.
- Press the sole of your foot upward and squeeze your glute at the top.
- Lower your right knee back down toward the mat without fully resting it.
- Perform 10 reps on the right leg.
- Switch to the left leg and repeat for 10 reps.
Sumo Squat
You’re halfway there!
This one hits your glutes, inner thighs, and quads all at the same time, which is why it’s such a favorite.
Push your knees outward as you sink down, and keep your chest tall so your lower back stays happy.
How to perform:
- Stand tall with your feet positioned wider than shoulder-width apart.
- Turn your toes outward at roughly a 45-degree angle.
- Clasp your hands together at chest height in front of you.
- Bend your knees and lower your hips straight down into a deep squat.
- Keep your chest lifted and your back straight as you lower.
- Push your knees outward in line with your toes at the bottom.
- Press through your heels and stand back up to the starting position.
- Perform 10 reps.
Sumo Tap
Same stance as before, but this time you’re sinking a little deeper.
Reaching down to tap the floor forces a bigger range of motion, and that translates into more glute activation per rep.
Try not to round your back, even when your legs start shaking around rep 7.
How to perform:
- Stay in the same wide sumo stance with toes turned outward.
- Lower into a deep sumo squat, sinking your hips down low.
- Reach both hands down between your legs and tap the floor.
- Stand back up to the starting position after each tap.
- Keep your chest as upright as possible throughout the movement.
- Perform 10 reps.
Fire Hydrant + Kickout
This one is a gem in any Buttocks Workout because it sculpts the side of your glutes, which is an area a lot of exercises tend to miss.
Plus, holding the fire hydrant while kicking out adds an extra little burn, so don’t be surprised if 10 reps feels closer to 20.
How to perform:
- Start on all fours in a tabletop position on your mat.
- Keep your right knee bent at 90 degrees for the first part.
- Lift your right knee out to the side, opening at the hip (fire hydrant).
- Hold the fire hydrant position with your knee lifted throughout.
- From that lifted position, extend your right leg straight out to the side.
- Your leg should be fully extended and roughly parallel to the floor.
- Bend the knee back in without lowering it to the mat.
- Continue extending and bending for 10 reps, leg stays lifted.
- Switch to the left leg and repeat for 10 reps.
Single Leg Glute Bridge
We’re finishing with a one-leg-at-a-time move so each glute has to pull its own weight.
If your hips wobble or drop a bit, that’s totally normal at first. Just slow down, reconnect with the squeeze, and ride it out.
You made it!
How to perform:
- Lie on your back with your knees bent and feet flat on the floor.
- Extend your right leg straight up toward the ceiling.
- Keep your right leg extended and steady for the entire set.
- Press through your left heel and lift your hips off the mat.
- Squeeze your glute at the top of the bridge.
- Lower your hips back down to the mat with control.
- Perform 10 reps on the left foot (right leg raised).
- Switch legs: extend your left leg up and plant your right foot down.
- Repeat for 10 reps on the opposite side.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
