So today we’re focusing on glutes! And the best part? We’re doing all of these exercises right from home. No equipment needed, just an exercise mat, 20 minutes, and a little determination!
You’ll be doing everything from bridges to donkey kicks and fire hydrants! This quick burn will definitely deliver results you can see and feel without ever leaving your living room.
We’ll take you through 16 different moves that target your lower body from every angle – so get ready to feel that burn!
Glute Bridges
Now, for these glute bridges, you’re going to plant your feet flat on the floor. You’ll tuck your lower back, press it down, and send those hips up to the sky, really squeezing your booty at the top.
How to perform:
- Start by planting your feet flat on the floor.
- Tuck your lower back and press it down into the floor.
- Send your hips up as high as you can, squeezing your glutes.
- Control the movement as you lower back down.
Pulsing Glute Bridges
Now for a little extra burn, we’re doing pulsing glute bridges. You’ll come to the top of your bridge, then lower just a little bit and push right back up, keeping that tension in your glutes.
How to perform:
- Start at the top of a glute bridge.
- Lower your glutes slightly, about halfway down.
- Push your hips back up, squeezing your glutes.
- Focus on tucking your booty under rather than arching your back.
Froggy Glute Bridges
For this variation, bring the soles of your feet together and let your knees fall open. You’re still pressing those hips up to the sky, but this froggy position will target your glutes in a slightly different way.
How to perform:
- Bring the soles of your feet together and let your knees fall open.
- Press your lower back down into the floor.
- Press your hips all the way up to the sky.
- Squeeze your glutes.
- From the very top of your glute bridge, come down about halfway and then press right back up.
Single-Leg Glute Bridges
Time to challenge your balance and really focus on one side at a time with single-leg glute bridges. You’ll lift one leg and press through the heel of the other to lift your hips.
How to perform:
- Begin by lying on the floor with your feet planted.
- Lift one leg off the floor.
- Press down into the heel of the foot that remains on the floor, and lift your hips.
- You can keep the lifted leg bent or straight, whatever feels most comfortable.
- Press your hips up as high as you can.
- Hold at the top of your glute bridge.
- Extend the leg so that both legs are in line with each other, and hold.
Clam Shells
Alright, let’s move to our sides for some clam shells. You’ll keep your feet together and open your knees, really feeling that squeeze in your outer glute. It’s a smaller movement, but super effective.
How to perform:
- Lay on your side.
- Bend your legs.
- Open your legs while keeping your feet touching.
- Squeeze your outer glute as you open.
- Close your leg.
Diagonal Leg Kicks
Staying on your side, we’re going into diagonal leg kicks. You’ll flex your foot and kick it back at a diagonal, keeping your upper body nice and still. Really stretch that leg back.
How to perform:
- Begin by laying on your side.
- Flex your foot and kick your leg back diagonally.
- Keep your upper body still.
- Stretch your leg as hard as you can.
Donkey Kicks
Now onto all fours for some classic donkey kicks. You’ll kick your heel straight up towards the ceiling, making sure to really squeeze that glute at the very top of the movement.
How to perform:
- Start in a tabletop position.
- Ensure both hips are facing the floor and your core is braced.
- Kick one heel up towards the ceiling, squeezing the glute.
- Bring the leg back down.
Donkey Kick Extensions
Let’s add a little extra to those donkey kicks with an extension. You’ll do your regular kick, and then at the top, you’ll extend your lower leg straight out before bringing it back down.
How to perform:
- Begin in a tabletop position.
- Perform a regular donkey kick.
- At the top of the kick, extend the lower half of your leg.
- Bring your leg back in and then lower it down.
Donkey Kick Pulses
We’re staying in that donkey kick position but adding some pulses. You’ll kick your heel up as high as you can and then do small, quick pulses right at the top, really burning out that glute.
How to perform:
- Start in a tabletop position.
- Kick your heel as high as you can towards the ceiling.
- Make sure to keep your hips facing the floor.
- Pulse for 30 seconds.
Fire Hydrants
Back to tabletop position for fire hydrants. You’re going to lift your bent leg out to the side, just like a dog. Make sure you squeeze and hold at the top, keeping your core tight and upper body still.
How to perform:
- Start in a tabletop position.
- Lift one leg up to the side.
- Squeeze and hold at the top.
- Keep your upper body still and your core tight.
Half Circles
Time to combine those fire hydrants and donkey kicks with some half circles. You’ll lift your leg out to the side like a fire hydrant, then circle it around into a donkey kick, making a smooth half-circle motion.
How to perform:
- Start in a tabletop position.
- Lift your leg up to a fire hydrant position.
- Circle that knee around to a donkey kick position.
- Bring it back in.
Double Pulse Squats
Alright, let’s get into some squats with a little twist – double pulse squats. You’ll go down into your full squat, then do a little extra pulse at the bottom before coming all the way back up.
How to perform:
- Position your feet approximately shoulder-width apart, or slightly wider.
- Lower yourself into a full squat position.
- Perform a pulse at the bottom of the squat.
- Return to the starting position, maintaining a slight bend in your knees.
- Ensure your body is angled slightly forward to maintain tension on the glutes.
Sumo Squats
Now for some sumo squats – get those legs a little wider than usual with your toes pointed out. You’ll keep a slight bend in your knees and focus on squeezing your glutes as you stand up.
How to perform:
- Position your legs a bit wider than your regular squat stance, with your toes pointed diagonally outward.
- Maintain a slight bend in your knees and keep your body angled slightly forward.
- As you stand up, focus on squeezing your glutes together.
Jump Squats
Time to get those heart rates up with some jump squats! You’ll go into a regular squat and then explode upwards into a jump, landing softly back into your squat. Remember, you can always do fast squats if you need to.
How to perform:
- Start with your feet about shoulder-width apart.
- Bend your knees and lower your body into a squat position.
- Explosively jump upwards.
- Land softly back into the squat position.
- If you can’t do jump squats anymore, you can switch to fast explosive squats, bringing your feet together in between.
Reverse Lunges with Knee Drive
Let’s work those legs and glutes with some reverse lunges that have a knee drive. You’ll step back into your lunge and then drive that knee forward as you come up, really squeezing your glute.
How to perform:
- Begin by stepping back with one leg, ensuring you sit into the supporting heel.
- Drive the knee forward and squeeze the glute as you come up.
- Drive through the heel of the supporting leg to stand up.
- If you have balance issues, you can step the toe back beside your supporting leg.
Good Morning to Squat
Alright, this is a combo move – good morning to squat. You’ll hinge forward with a flat back, then come up and go right into a squat. It’s a great way to work your whole posterior chain.
How to perform:
- Start with your toes pointed forward and your fingertips by your ears.
- Hinge forward, sending your hips back while keeping your back flat and chin tucked.
- Squeeze your glutes as you come up, keeping your knees bent.
- Go down into a squat, then come back up.
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.
