Wake Up Sleepy Glutes With These 10 Bodyweight Butt Exercises

• Lie on your back with your hands flat on the floor by your sides, palms facing down. Place your feet on the floor, heels about 10 to 12 inches from your glutes. Press your feet into the floor while pushing your hips up into a bridge. This is your starting position.
• Keeping your left heel pressed into the floor, raise your bent right knee bent until your right hip forms a 90-degree angle.
• Press through your glutes so your pelvis doesn’t lower toward the floor, and try to keep your hips square.
• Lower your right leg to the floor to return to the starting position, then repeat on the opposite side. That’s one rep.
• Do 10 reps on each side, for 3 sets total.

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• Begin on all fours. Your hands should be directly under your shoulders, and your knees should be directly under your hips.
• Keep your right knee bent at a 90-degree angle as you slowly raise your leg behind you. At the end of the movement, your thigh will be parallel to the floor. Make sure to keep your back flat – no arching.
• Return to the starting position, but don’t allow your knee to touch the floor before beginning the second rep.
• Do 15-20 reps, and then switch legs and repeat on the opposite side. Do 3 sets with each leg.

• Stand with your feet shoulder-width apart. Clasp your hands in front of your chest or place them on your hips for balance.
• Step your left leg behind you and to the right so that your thighs cross. As you are stepping, bend both knees to lower into a lunge.
• Return to starting position, then repeat on the opposite side. That’s one rep.
• Do 3 sets of 10 reps.

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• Stand with your feet shoulder-width apart.
• Bend your knees and lower into a squat, pausing when your thighs are parallel with the floor (or as low as is comfortable).
• Push through your legs to stand and return to starting position, and then immediately lift your right leg out to the side while squeezing the outer side of your glute.
• Lower your leg. That’s one rep.
• Repeat, performing a side kick on the opposite side.
• Do 30 reps, alternating sides, for 3 sets total.

• Stand with your feet together, back straight, and hands on your hips.
• Step forward with one leg, and lower your hips until both knees are bent to about a 90-degree angle.
• Make sure your front knee is in line with your second and third toes, and make sure your back knee doesn’t touch the floor.
• Keep your weight in your heels as you push back up to the starting position. Repeat on the opposite side. That’s one rep.
• Do 10 to 12 reps for 3 sets total.

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• Stand with your feet together, back straight, and hands on your hips.
• Step backward with one leg, lowering your hips until both knees are bent to about a 90-degree angle.
• Make sure your front knee is in line with your second and third toes, and make sure your back knee doesn’t touch the floor.
• Keep your weight in your heels as you push back up to the starting position. Repeat on the opposite side.
• Do 10 to 12 reps for 3 sets total.

• Stand with your feet together, back straight, hands on your hips, and your abs engaged.
• Shift your weight onto your left leg with a slight bend at the knee.
• Lift your right leg directly behind you using your glute. Be careful not to arch your back.
• Then lower your right leg so it’s parallel with your left without letting it touch the ground. That’s one rep.
• Do 20 reps. Switch sides, and repeat on the opposite side. Do 3 sets total.

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• Lie on your side with one leg stacked on top of the other in a position similar to the fetal position. Your knees should be bent at a 45-degree angle.
• Rest your head on your lower arm.
• Brace your abs or draw your belly button in toward your spine.
• Keeping your feet touching, raise the knee of your top stacked leg as high as you can. Be sure not to shift your hips or pelvis. Your lower leg should remain in contact with the floor.
• Pause for a one count, and then return your upper leg to the starting position (on top of the other leg).
• Then, roll over so you are on your other side. Repeat the above steps for the opposite side.
• Do 20 reps on each side.

• Begin by placing a resistance band just below your knees. If you don’t have a resistance band, you can do this move with just your body weight.
• Stand with your feet hip-width apart, keeping tension in the band.
• Squat about halfway down.
• Start the exercise by stepping sideways to the right as far as you can.
• Keep tension in the band while you bring your left leg slowly toward your right. This will bring you back into your starting stance.
• Continue stepping to the right for 15 to 20 paces. You should have a clear pathway to move down. Then change direction and go back to the left for 15 to 20 paces.
• The lower your squat stance, the more burn you’ll feel.

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• Begin by placing your toes or the top of your right foot behind you on a chair, step, or other sturdy surface in your house. Your left foot should be out in front of you, far enough that your knee won’t extend past your toes when you lower your body. The position is similar to a lunge with your rear foot elevated.
• Test your starting position before beginning your reps.
• To begin, bend your left knee and lower your body toward the floor. Lower until your stationary leg, the left leg, is bent at a 90-degree angle. Don’t let your right knee touch the floor.
• Pause and begin moving up into starting position.
• At the top of the movement, contract your glutes. That’s one rep.
• Do 10 to 15 reps and then switch legs. Do 3 sets on each leg.