The Top 4 Glute Exercises That Don’t Require Weights

You don’t need weights to build a strong and shapely booty. By incorporating these top 4 glute exercises into your workout routine, you can achieve your booty goals without stepping foot in a gym. and burn fat.

The glutes are the largest muscle group in the body and play a crucial role in everyday movements such as walking, running, and even sitting. Strong glutes not only improve your overall strength and improve posture.

Now, let’s get into the top 4 exercises that don’t require weights and also burn fat. To see results, it’s important to be consistent with your workouts. Aim to do these exercises 2-3 times a week for best results.

1. Glute Bridges

Glute bridges are a classic bodyweight exercise that targets the glutes, hamstrings, and core. Here’s how to do them:

1. Lie on your back with your knees bent and feet flat on the ground.
2. Engage your core and squeeze your glutes as you lift your hips off the ground.
3. Hold for a second at the top, then slowly lower back down.
4. Repeat for 3 sets of 12-15 reps.

To make this exercise more challenging, you can try single-leg glute bridges or elevate your feet on a bench or chair.

2. Donkey Kicks

Donkey kicks are a great exercise for targeting the glutes and can be done anywhere, anytime. Here’s how to do them:

1. Start on all fours with your hands directly under your shoulders and your knees under your hips.
2. Keeping your core engaged, lift one leg up and back, keeping your knee bent at a 90-degree angle.
3. Squeeze your glutes at the top, then slowly lower back down.
4. Repeat for 3 sets of 12-15 reps on each leg.

To make this exercise more challenging, you can add resistance by using a resistance band or ankle weights.

3. Fire Hydrants

Fire hydrants are another great exercise for targeting the glutes and can be done without any equipment. Here’s how to do them:

1. Start on all fours with your hands directly under your shoulders and your knees under your hips.
2. Keeping your core engaged, lift one leg out to the side, keeping your knee bent at a 90-degree angle.
3. Squeeze your glutes at the top, then slowly lower back down.
4. Repeat for 3 sets of 12-15 reps on each leg.

To make this exercise more challenging, you can add resistance by using a resistance band or ankle weights.

4. Bulgarian Split Squats

Bulgarian split squats are a challenging exercise that targets the glutes, quads, and hamstrings. Here’s how to do them:

1. Stand in front of a bench or chair and place one foot on top of it.
2. Keeping your chest up and core engaged, lower your body until your back knee is almost touching the ground.
3. Push through your front heel to stand back up.
4. Repeat for 3 sets of 12-15 reps on each leg.

To make this exercise more challenging, you can hold a weight in each hand or elevate your back foot on a higher surface.