Top 10 Glute Exercises for Women

Glue exercises for women

Working out doesn’t just help you look the way you want– it feels great, too! Today, we’re going to share some great glutes workout exercises. These glute exercises will help you work out the muscles that make up your buttocks. Here are some of the best glute exercises for women at home.

1. Side Step-Up With Kickback

For this glute exercise, you’ll need an aerobic step. Start out by standing to the left side of it!

  • Step sideways onto the step with your right leg. 
  • Squeeze your abs and glutes as you put your straight left leg behind you in a kickback motion. 
  • Hold for a second, then release and step off the step.
  • Do several reps before switching sides.

2. One-Sided Stiff Leg Dead Lift

One-Sided Stiff Leg Dead Lift glute exercises

This is one of the many butt exercises at home that uses a weight. Start with a small weight and size up as you get stronger!

  • Start with your feet close together and hold a dumbbell in your right hand. Extend your arm and keep your head up. 
  • Bend your right knee slightly and keep your left leg straight.
  • Bend at the hips and lift your left leg, using the dumbbell to counterbalance.
  • Squeeze your glutes as you pull your torso back to a standing position.
  • Do several reps before switching sides.

3. Single Leg Step-Ups

This glute workout requires a sturdy, immobile bench– it would be a great one to try while you’re out at a park!

  • Stand next to a bench with your back straight and your hands on your waist. 
  • Put your right leg leg at a 90-degree angle on the bench, while keeping the left leg straight and planted on the ground. 
  • Put your weight on your right heel and push off with your left foot at the same time. Bring your left foot up to the bench’s height.
  • Pause and then slowly return to the starting position. 
  • After a few reps, switch to the other side.

4. Glute Bridge

Glute bridge

This exercise is one of the best workouts for glutes because it’s so simple and effective. To make it more challenging, you can use a resistance band.

  • Lie on your back with your bent knees shoulder-width apart, your feet flat on the ground, and your arms flat with your hands open towards the ceiling. 
  • Slowly raise your hips and squeeze your glutes and abs.
  • Be careful not to arch your back as you lift as high as possible. Your torso should make a straight line from your shoulder to your knee.
  • When you’ve lifted up as much as you can, squeeze your glutes as tight as you can and hold for a few seconds. 
  • Slowly lower your hips without releasing your muscles.

5. Reverse Lunge

You can make this glute exercise more challenging by holding a weight, like a dumbbell, kettlebell, or medicine ball.

  • Start with your feet hip-width apart.
  • Shift your weight onto your left foot and step back with your right foot. 
  • With the ball of your right foot touching the ground, lower your right leg until your knee is at a 90-degree angle. Your left knee should also be out at a 90-degree angle.
  • Push into your heel and squeeze your glutes as you go back to the starting position.

6. Fire Hydrants

Fire hydrants glute exercises for women

Let’s try one of the most effective glute exercises for women: the fire hydrant! Here’s how to do it:

  • Start on your hands and knees. Your knees should be touching, and your hands should be shoulder-width apart.
  • Keep your back straight and head down.
  • Lift your right leg up and away from your body at a 45-degree angle until it’s aligned with your hips. 
  • Lower your leg and repeat on the other side.
  • To make this exercise more challenging, use ankle weights.

7. Side-Lying Hip Abduction

Also known as leg lifts, this exercise can be done wherever you have space to lie down. Try adding ankle weights to make it more challenging!

  • Lie on your right side with your legs stacked on top of each other. 
  • Squeeze your glutes and lift your left leg.
  • Hold for 2 seconds and slowly lower your leg to the starting position.
  • Repeat for several reps before switching sides.

8. Bulgarian Split Squats

Bulgarian Split Squats

Ready for tougher workouts for butt development? This next exercise uses a dumbbell or kettlebell and is a great step up that’s still simple and easy to do!

  • Hold a weight at chest level. 
  • Stand a couple of feet in front of a bench or chair, facing away from it.
  • Bring your right foot forward.
  • Put your left foot on the bench or chair behind you.
  • Keep your torso upright and bend your front leg to lower into a squat. 
  • Hold for one second, then use your right leg to bring yourself back into the starting position.
  • Do several reps before switching sides.

9. Wall Squat With Stability Ball

You will need a stability ball and some open wall space for this glute workout!

  • Stand facing away from a wall while holding a stability ball at the small of your back. Keep your feet slightly wider than shoulder-width apart with toes pointed out. 
  • Keep your feet flat on the floor and squat so the ball rolls up your back. 
  • Hold and then lift your toes into the air to push through your heels as you come back to the starting position.
  • Lower your toes and repeat.

10. Side Band Walking

Side band walking

This is one of the best glute exercises for women because it lets you target areas of your glutes that are a little harder to reach. And it’s super simple– all you need is a resistance band!

  • Set a resistance band just below your knees and bend into a quarter-squat. Keep your feet as far apart as you can.
  • Squeeze your abs and take a step to the right with your right leg, then follow with your left. 
  • Do several reps before switching sides to lead with your left leg.

Ready to try these glute exercises? Be sure to check out everything NineFit has to offer to find the right gear for your fitness needs!

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