3 best exercises to train your glutes with bodyweight

When we talk about training glutes, many people immediately think of weights and gym machines. But the truth is, you can achieve excellent results with just your own body weight . With the right exercises, you can strengthen, tone, and shape your glutes , while improving your posture and preventing injuries.

In this article, we show you the 3 best exercises to train your glutes with bodyweight , which you can do at home or anywhere.

🔹 1. Hip Thruster (with chair or bench)

The hip thruster is one of the most effective exercises for activating the gluteus maximus. By supporting your back against a chair or bench and raising your hips, you can work your glutes through a greater range of motion, maximizing results.

How to do it:

1. Support your upper back on a chair/bench.
2. Place your feet flat on the floor, shoulder-width apart.
3. Push your hips up until they are in line with your knees and shoulders.
4. Contract your glutes well at the top of the movement and lower in a controlled manner.

👉 To increase the difficulty, do it in a single-leg version (one leg at a time).

🔹 2. Bulgarian Split Squat

This unilateral exercise is perfect for working your glutes, as well as requiring balance and stability. By keeping one leg supported behind you on a bench, you get a great stretch and recruitment of the glutes in your front leg.

How to do it:

1. Place your right foot on a bench or chair behind you.
2. He takes a step forward with his left leg.
3. Lower in a controlled manner until your knee almost touches the ground.
4. Go up by contracting the gluteus of the front leg.

👉 Keep your torso slightly tilted forward to increase glute activation.

🔹 3. Step-Up

The step-up is simple, functional, and extremely effective. Besides working your glutes, it also strengthens your quadriceps and improves power and coordination.

How to do it:

1. Place one foot on a stable bench or step.
2. Push through your heel and drive up until your hips are fully extended.
3. Go down slowly, controlling the movement.
4. Alternate legs.

👉 For more intensity, you can step up onto a higher bench or add an explosive jump.

Benefits of training your glutes with bodyweight

• You can train anywhere .
• You work on strength, balance and posture.
• You increase power in running and jumping .
• Prevention of lower back and knee injuries.
• You get visible results without the need for expensive equipment.

Conclusion

You don't need weights or machines to get an effective glute workout. With simple exercises like the hip thruster , Bulgarian split squat , and step-up , you can activate your glutes, gain strength, and improve your performance.

👉 Try these exercises in your home workout now and feel the difference.
And if you want structured plans and personalized support, discover what TreinoEmCasa.com has for you.