You can train your glutes at home without weights or machines. A well-rounded routine can pair a glute bridge with a squat, a lunge or split squat, and a quadruped hip extension. Start with a range of motion you can control, and make an exercise harder only when your form stays steady.
Which no-equipment exercises should you choose?
Use movements that challenge the hips in more than one way: a bridge for hip extension, a squat for a two-leg pattern, and a lunge or split squat for a one-leg-at-a-time pattern. Quadruped hip extensions are another floor-based option. The American Council on Exercise (ACE) includes these movements in its glute and bodyweight guidance, but does not rank one as universally best for every person.
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- Glute bridge: A floor-based hip-extension movement. It is a useful starting point if you want to practice lifting and lowering your hips with control.
- Bodyweight squat: A two-leg movement that works the hips and legs together. Use a comfortable depth rather than forcing a deep squat.
- Lunge or split squat: A unilateral pattern that asks each side to work in turn. Use support nearby if balance is a challenge.
- Quadruped hip extension: From hands and knees, lift one leg behind you while keeping your torso and pelvis controlled.
These are practical distinctions in movement pattern and balance demand, not a definitive exercise ranking. ACE also lists single-leg squats among glute exercise options, though they may be too demanding as a starting point for some people.
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- Lie on your back on the floor, with knees bent and feet flat about hip-width apart. A mat is optional.
- Brace your trunk gently, then press your feet into the floor.
- Contract your glutes to lift your hips. Stop before you need to arch your lower back to raise them higher.
- Lower your hips slowly and repeat with the same controlled movement.
ACE’s exercise library describes the glute bridge as requiring no equipment and being suitable for a mat or floor. The goal is a controlled lift from the hips, not the highest possible position.
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A simple bodyweight circuit
For a straightforward session, cycle through bodyweight squats, lunges or split squats, glute bridges, and quadruped hip extensions. ACE’s September 2026 sample bodyweight circuit uses 10–20 repetitions and one to three sets for base-training glute bridges, quadruped hip extensions, and bodyweight squats, performed at a slow tempo. Treat those figures as a sample framework, not a personalized prescription; choose a range you can complete without losing control and scale the movement if your technique deteriorates.
ACE’s glute guidance also recommends learning the hip hinge without external resistance before adding load. Beginners can use bodyweight and reduce the range of motion while learning a movement pattern. Keep the same principle throughout the circuit: controlled repetitions matter more than pushing through a range you cannot manage.
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How to make the exercises easier or harder
Make a movement more manageable
- Reduce the range of motion, such as squatting only as far as you can maintain control.
- Use a supported version of a lunge or split squat if balance is limiting the movement.
- Slow down and stop the set when you can no longer keep the movement controlled.
Progress only when form stays steady
For bridges, ACE’s library describes progressing from a two-leg bridge to a single-leg bridge. A single-leg version increases the balance and control demands; keep the pelvis steady and avoid arching through the lower back as you lift. You can also use a resistance band as an optional way to add challenge to quadruped hip extensions. It is not required for the bodyweight routine.
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No. The bridge can be performed on a floor, and the exercises above use bodyweight. A mat may make floor work more comfortable, while a resistance band can provide an optional progression. Guy’s and St Thomas’ NHS Foundation Trust also describes band-resisted squats as a more challenging option, but that is an added-resistance variation rather than a prerequisite for training at home.
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Sources and further exercise guidance
- ACE: Glute Goals: An Evidence-based Glute Workout (January 16, 2026)
- ACE: Body-weight Training With the ACE IFT Model (September 2026)
- ACE: Strength Training the Glutes: An Evidence-based Approach
- ACE: How To Do a Glute Bridge
- ACE: Glute Bridge: Single-Leg Progression
- Guy’s and St Thomas’ NHS Foundation Trust: Gluteal strengthening
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