Strong, sculpted glutes aren’t just for show—they’re the foundation of strength, stability, and athletic power. A well-rounded glute routine can improve posture, enhance performance in sports and workouts, and yes, make those jeans fit like a dream. Whether you’re trying to boost your lower body strength or just want to turn heads, glute workouts are a must.
But hitting the gym isn’t always convenient. Maybe your schedule is packed, or you’re traveling, or you prefer the comfort and privacy of home workouts.
That’s where Glute God comes in.
With basic equipment like our premium booty bands and men’s workout leggings, you can build glutes of steel without stepping outside.
Here are 5 glute exercises designed to sculpt and strengthen your backside, all with minimal equipment. Slip on those leggings, grab your booty bands, and let’s get started!
1. Bodyweight Glute Bridge: The Classic Booty Builder
Exercise Breakdown:
- Lie on your back with your knees bent and feet flat on the floor, about hip-width apart.
- Rest your arms at your sides, palms facing down.
- Push through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
- Hold for a few seconds, then lower back down.
- Perform 3 sets of 15-20 reps.
Why It Works:
The glute bridge is a foundational move that isolates the glutes while engaging your hamstrings and core. It’s the perfect way to warm up and activate your muscles before progressing to more challenging exercises.
Pro Tip:
Enhance your comfort and performance by wearing leggings, like Glute God’s best-selling bum scrunch leggings in midnight black. They’re designed for maximum stretch and support, giving you full mobility while showcasing those glute gains. Plus, the snug fit ensures your form stays on point as you power through each rep.
2. Bulgarian Split Squat: The Glute Shaper
Exercise Breakdown:
- Stand about two feet in front of a sturdy chair or bench.
- Place one foot behind you on the elevated surface.
- Slowly lower your body until your front thigh is parallel to the floor, keeping your chest up and core engaged.
- Push back up through your front heel to return to the starting position.
- Perform 3 sets of 12 reps per leg.
Why It Works:
This challenging move is a glute sculptor extraordinaire. It targets the glutes, quads, and hamstrings while improving balance and coordination. Over time, it can help you build a more defined and lifted backside.
Pro Tip:
Wearing training gear like our textured leggings can make a big difference here. They provide the support and flexibility needed to nail your form and prevent any distractions during those deep squats. Pair them with a breathable men’s athletic t-shirt to stay cool while you work on that booty pop.
3. Banded Clamshells: Booty Bands for the Win
Exercise Breakdown:
- Place your booty band just above your knees.
- Lie on your side with your knees bent at a 90-degree angle and feet stacked together.
- Keeping your feet in contact, lift your top knee as high as you can while squeezing your glutes.
- Slowly lower your knee back down and repeat.
- Perform 3 sets of 15 reps per side.
Why It Works:
Banded clamshells are unbeatable for targeting the smaller glute muscles—particularly the gluteus medius. Strengthening these muscles helps with hip stability and balance, and it’s also key to achieving that rounded look.
Pro Tip:
Our booty bands are specifically designed for exercises like this, offering just the right amount of resistance to push your glutes to their limit. Combine them with our men’s workout leggings to keep everything in place while you focus on the burn.
4. Step-Ups: Glute Gains with Any Surface
Exercise Breakdown:
- Find a stable surface, like a sturdy chair, bench, or staircase.
- Step one foot onto the surface, driving through your heel to lift your entire body weight.
- Step back down with control and repeat on the same leg.
- Alternate legs and perform 3 sets of 12 reps per side.
Why It Works:
Step-ups mimic real-life movements. They’re a functional, effective way to strengthen your glutes and improve lower body stability.
Pro Tip:
Try our signature leggings for unmatched flexibility and support, so you can move freely without restriction. Their form-fitting design also makes it easy to track your progress as your muscles get stronger and more defined.
5. Donkey Kicks: Kick It Up a Notch
Exercise Breakdown:
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Keeping your knee bent, lift one leg toward the ceiling, focusing on squeezing your glute at the top.
- Lower back down with control and repeat on the same leg.
- Perform 3 sets of 15 reps per leg.
Why It Works:
Donkey kicks isolate the glutes, making them an excellent option for targeting specific muscle fibers. They’re also great for building strength without putting stress on your lower back.
Pro Tip:
Add extra resistance with a booty band for an intensified workout. Meggings are ideal for this exercise, offering full range of motion while keeping you comfortable and supported.
Suit Up, Booty Up
Building stronger glutes doesn’t require fancy equipment or a gym membership. With a little creativity, you can achieve incredible results from the comfort of your home.
The key to success is consistency, proper form, and having the right gear. Glute God’s products, like booty bands and meggings, help you crush your workouts. Whether you’re rocking a pair of workout leggings or firing up those side glutes with a booty band, you’ll feel supported and ready to conquer every move.
So, suit up, booty up, and remember: it’s not just about building strong glutes—it’s about making sure they look as good as they feel.
Bonus: Check out the Glute Workout Guide, a 3-month glute building program. Most people go longer than three months as they make so much progress and growth. The program comes with all the exercises for each day—detailed and easy to follow.