Strong glutes are achievable without equipment, and they’re worth working for! Not only do they look great, but they also help with athletic performance and lower back pain prevention. The results may take time, but the good news is you don’t need a gym or expensive equipment to get them. These six Strong glutes exercises will help you build strong glutes in just 10 minutes a day, no equipment needed!
Before we dive into the exercises, it’s important to understand why strong glutes are essential. Strong glutes play a crucial role in improving your posture by supporting the alignment of your pelvis and lower back, helping your body stay straight. They also enhance athletic performance, as many of your movements, from jumping to running, are powered by your glutes. Additionally, weak glutes can lead to back pain and knee issues, making it even more important to strengthen them. The best part? You don’t need expensive gym equipment or a lot of time to work on them. Let’s jump in!
Strong Glutes with No Equipment: 6 Exercises
1. Bodyweight Squats
The glute squad, quad squad, and hamstring squat are classic exercises that target multiple muscle groups. Aim for 15-20 reps with proper form to get the best results. Keep your chest raised and ensure your knees stay parallel to your toes throughout the movement. Here’s how to perform them:
- Stand with your feet shoulder-width apart.
- Push your hips back while sitting on an invisible chair.
- Sink down until your thighs are parallel to the ground.
- Return to the starting position, with your toes pointed, and repeat.
2. Glute Bridges
This is a simple but powerful move for your glutes. Aim for 12-15 reps to maximize the benefits. To get the most activation, focus on pushing your glutes to the top. Here’s how to perform it:
- Lie on your back, with your feet flat on the ground and your legs bent.
- Place your arms at your sides with your palms facing down.
- Lift your hips toward the ceiling, pressing through your heels.
- Lower your hips slowly, without letting them touch the ground, and repeat.
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3. Donkey Kicks
Focus your strengthening efforts directly on your glutes with this exercise. Aim for 12-15 reps per leg for the best results. Keep your core tight to prevent your back from arching as you perform the move. Here’s how to do it:
- Start in a four-point position, with your hands under your shoulders and your knees under your hips.
- Extend your left leg in front of you at a 90-degree angle, without letting your foot touch the ground.
- Repeat the movement for the desired reps and switch legs.
4. Lunges
Glute workouts with lunges can effectively target your legs and glutes. Aim for 10-12 reps per leg to see great results. Keep your torso upright, and avoid letting your front knee pass your toes. Here’s how to perform the lunge:
- Raise your right leg forward and step into the lunge as you stand tall.
- Lower your body until your right thigh is parallel to the ground and your left knee is almost touching the floor.
- Push back up through your right heel and repeat for the desired reps.
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5. Clamshells
This exercise targets the smaller glute muscles that are often overlooked. Aim for 12-15 reps per side for maximum effectiveness. Use controlled movements to get the best results. Here’s how to perform it:
- Lie on your side, with your knees bent and your feet together.
- Stack your hips and place your arm under your head for support.
- Lift your top knee as high as it can go without moving your lower body.
- Slowly lower your knee back down and repeat for the desired reps.
6. Use Step Up (onto a firm surface)
If you have a step or low surface to work with, this exercise is a great addition. Aim for 10-12 reps per leg for the best results. Use your glutes and core to balance and lift yourself. Here’s how to perform it:
- Stand in front of a step or sturdy surface.
- Step your right foot onto the surface and press through your heel to lift your body.
- Step back down with your other foot and repeat for the desired reps.
Consistency is key to achieving the best results, so aim to follow this routine 3–4 times a week. Engaging your core during the exercises helps support your glutes and maintain proper form. As you progress over time, you’ll notice improvements by increasing the weight, reps, or holding positions for longer durations. Lastly, stretching after your workouts can reduce soreness and improve flexibility.
Quick 10-Minute Routine
Here’s how you can structure your workout:
| Exercise | Reps/Duration |
| Bodyweight Squats | 15-20 |
| Glute Bridges | 12-15 |
| Donkey Kicks | 12-15 per leg |
| Lunges | 10-12 per leg |
| Clamshells | 12-15 per side |
| Step-Ups | 10-12 per side |
Working out without equipment offers several benefits. It’s convenient, as you can do these exercises anywhere, cost-effective since there’s no need for gym memberships or expensive gear, and adaptable for all fitness levels, from beginners to advanced. The gluteus maximus, the largest muscle in the human body, is designed to be challenged, so don’t hesitate to push it!
Strengthening your glutes requires no equipment, and it’s simple, effective, and easy to fit into your routine. Just focus on maintaining good form and consistency. If you’re unsure, consult a fitness pro or watch a tutorial to ensure you’re doing the movements correctly. So, what are you waiting for? Start your 10-minute glute workout now—your jeans will thank you!