You’ve probably been told that squats and lunges are all you need for great glutes. But here’s what nobody tells you: your glutes are smarter than you think. Those same old moves stop working because your muscles adapt fast.
Different exercises target different parts of your glutes; some build that round shape, others create lift, and several protect your hips and knees from injury. The good news? You don’t need a gym to get results.
With The DB Method and smart bodyweight moves, you can build an at-home glute workout that fully engages every muscle of your lower body.
Ready to upgrade your routine? In this blog, we’ll break down the best glute exercises you can do at home, easy to add to your routine starting today.
Why Squats Alone Aren’t Enough
Squats get all the attention, but they're only doing part of the job. Your glutes aren't just one simple muscle; they're a team working together, and most workouts only train the star player.
This isn’t just about having a great-looking butt, though that’s definitely a bonus. The real issue is what happens when you don’t train them properly.
All you need is your body weight and maybe a resistance band. This at-home glute workout combines some of the best butt exercises you can do without setting foot in a gym. It’s time to move beyond basic squats and train your glutes with real purpose.
Best Butt Exercises to Add to Your Routine
If you’re ready to build stronger, more defined glutes at home, these five simple but powerful moves will target every angle, boost activation, and help you shape your glutes effectively:
- Glute bridges engage your whole lower body and support your back at the same time.
- Donkey kicks isolate your upper glutes for better shape and definition.
- Hip thrusts deliver serious muscle activation, even more than squats.
- Fire hydrants work your side glutes to help create lift and roundness.
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Side lunges hit angles that regular squats often miss.
These glute exercises work anywhere with minimal space and equipment. They scale from beginner to advanced, delivering noticeable results in weeks through proper form and progressive challenge, with no gym required.
For maximum effectiveness, aim for 3 sets of 12-15 reps per exercise, 2-3 times weekly. Your glutes will feel the difference after just a few sessions.
Quick How-Tos
If you’re tired of doing endless squats and still not seeing real results, you’re not alone. Your glutes need more variety than just squats to actually grow and get stronger. That’s where these exercises come in.
Glute Bridges
It's one of the best butt exercises you can do as part of your at-home glute exercises. Start by lying flat on your back (yoga mat optional but recommended). Bend your knees and plant your feet flat, about hip-width apart. Now, here's where most people mess up: don't just thrust upward wildly. Instead of just lifting your hips without thinking, really press through your heels. Imagine you’re trying to push the floor away as your hips rise. Stop when your body forms a straight diagonal line.
Now, squeeze your glutes like you’re holding a pencil between them. Hold that squeeze for two seconds. Then lower yourself slowly, keeping the movement controlled all the way down.
If it starts to feel too easy, try holding at the top for five seconds instead of two. You can also add a resistance band around your thighs to maintain constant tension throughout the movement.
Donkey Kicks & Fire Hydrants
Most people overlook their side glutes until they try these exercises.
For donkey kicks, get on all fours like you're about to crawl. Keep one knee bent at 90 degrees as you lift that leg toward the ceiling as if you're trying to press your shoe against the roof.
Fire hydrants start the same way, but this time you'll open your knee out to the side like, well, a dog at a fire hydrant. Keep your hips square to the floor (no cheating by leaning).
Here's the secret most miss: slower is better. Take a full three seconds to lift, hold for two, then three seconds down. It might feel awkward at first, but it's actually a sign that it's working. Throw in a resistance band above your knees if you really want to turn up the heat.
Do these 2-3 times weekly, and you'll notice your jeans fitting differently in about a month.
Hip Thrusts & Side Lunges
Hip thrusts are a favorite among trainers because they fully activate your glutes through their complete range of motion.
Side lunges are the unsung hero of lower-body workouts. They not only shape your glutes but also undo some of that stiffness from sitting all day.
For safe hip thrusts at home, prop your upper back on a couch or sturdy chair. Drive through your heels to lift, keeping your chin tucked to protect your neck.
Side lunges require minimal space, just step wide to the side, bend one knee while keeping the other leg straight, then push back to start.
The DB Method adds stability for both moves. Its guided motion helps maintain proper form during hip thrusts and provides balance support for side lunges, making these glute exercises at home both safer and more effective.
Form Matters: Small Tweaks, Big Gains
Here’s the truth: even the best butt exercises only work if your form is right. That small change in your posture or foot placement? It can mean the difference between minimal results and real, noticeable progress.
Common slip-ups to watch:
- Arching your back during bridges (keep ribs down)
- Rushing reps (slow control beats speed every time)
- Letting knees cave in (drive them outward)
Use a mirror to check your form, or better yet, record yourself on your phone to catch mistakes you might miss in the moment. The DB Method on the Playbook App gives real-time feedback so you can perfect your glute exercises at home. Remember: quality over quantity. Nail the form first, then add intensity.
Build the Best Butt at Home
Good glute training is all about doing the right moves consistently. People who get results are the ones who show up regularly, not the ones chasing the latest fitness trend.
What makes this approach so effective? First, the exercises target your glutes from every angle. Second, they're designed to be done anywhere with minimal equipment. Third, when combined with The DB Method's guided movements, you get perfect form and maximum results.
The hardest part isn't the workout, it's getting started. So why wait? Your strongest, sculpted glutes start with your first session today. No waiting for Monday, no perfect conditions, just you, The DB Method, and real results starting now.
