10 Glute Exercises You Can Do Anywhere - Stef Williams WeGlow

Ten Glute Exercises You Can Do Anywhere!

Glute kickback 

  1. Start on all fours, your hands directly underneath your shoulders and your knees directly underneath your hips. Keep your neck neutral and brace your core.
  2. Starting with the right leg, extend your knee, sending your right foot behind you, keeping your ankle flexed.
  3. Squeeze your glute at the top, then lower your leg back to start. Ensure that your hips stay square to the ground throughout the movement.

Glute bridge 

  1. Lie on the ground, knees bent and feet on the floor. Your arms should be at your sides with your palms on the ground.
  2. Pushing through your heels, raise your body off of the ground, forming a straight line between your upper body and knees.
  3. Brace your core throughout the movement and squeeze your glutes at the top.

Side lunge 

  1. Start standing with your feet together and your arms out in front of you.
  2. Step your right foot directly out to your side, bending your knee and pushing your butt back as you go. Keep your left leg straight and stationary.
  3. Push off of your right foot, straightening your right leg and returning to start.
  4. Repeat 3 sets for 12 reps.

Squat pluses 

  1. Get into a squat position, feet shoulder-width apart and hands together out in front of you.
  2. Squat down, and instead of rising all the way back up, rise less than half way and drop back down.

Split squat 

  1. Take a large step forward with your right foot and distribute your weight evenly between your feet.
  2. Bend your knees and squat down, stopping when your right thigh is parallel to the ground.

Fire hydrant 

  1. Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.
  2. Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.

Lateral banded walks 

  1. To do the move, push your butt backward and bend your knees as if you were squatting.
  2. Keep your back straight and engage your core while you move your right foot 8-10 inches to the right, then bring your left foot in toward it.
  3. Then, repeat with the opposite leg.

Single leg step up

  1. Stand with a box or step in front of you and place one foot resting on the box.
  2. Keep this foot on the box and push off the floor to step up with the other foot squeezing the glutes, hamstrings and quadriceps to help stabilise the leg.
  3. Step back down to the floor keeping the same front leg on the box.


  1. Stand with feet shoulder-width apart. 
  2. Hold two weights in hands, bend arms, and place them behind shoulders onto back, this is your starting position.
  3. Keep knees slightly bent and torso straight, then slowly hinge forward from hips until upper body is parallel to the floor. Hold for a moment, then return to start.