Effective Bodyweight Glute Exercises For  Beginners

The Importance  of Glutes

The Importance  of Glutes

- 3 muscles: Gluteus Maximus, Medius, Minimus - Gluteus maximus is the biggest muscle in the body - The glutes influence the mechanics of your whole body, making it extremely important to develop & strengthen them.

1. Side-Lying Hip Raise 2. Reverse Glute Raises 3. Bulgarian Split Squat 4. Glute Bridge 5. Elevated Glute Bridge 6. Single Leg Elevated Glute Bridge 7. Hip Thrusts 8. Frog pumps

8 Bodyweight Glute Exercises

8 Bodyweight Glute Exercises

#1 Side-Lying  Hip Raise

#1 Side-Lying  Hip Raise

The side-lying hip raise will target your gluteus medius

#2 Reverse Hyperextensions

#2 Reverse Hyperextensions

You can do this bodyweight exercise either on a bench or even on the side of your couch.

#3 Bulgarian  Split Squat

#3 Bulgarian  Split Squat

It’s one of my all-time faves to target the glutes!

#4 Glute Bridge

#4 Glute Bridge

Add a loop band around your knee for extra resistance and muscle activation.

#5 Elevated Glute Bridge

#5 Elevated Glute Bridge

Very much like your regular glute bridge but position your feet on a stable elevated surface.

#6 Single Leg Elevated  Glute Bridge

#6 Single Leg Elevated  Glute Bridge

Another variation of the glute bridge – the hardest modification of the bodyweight glute bridge.

#7 Bodyweight  Hip Thrusts

#7 Bodyweight  Hip Thrusts

This is probably the number one exercise to develop and strengthen your glutes.

#8 Frog Pumps

#8 Frog Pumps

Squeeze your glutes at the top.

Build your glutes with the help of these exercise!

Build your glutes with the help of these exercise!

Visit workoutfrolic.com to learn how to build your glutes with bodyweight, dumbbell and kettlebell exercises!