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Repair common Windows errors and clear accumulated junk for a smoother, more stable PC - no reinstall needed.Free scan · no reinstallYou can train your glutes at home without buying equipment. A balanced bodyweight session can pair a glute bridge with a squat, a lunge or split squat, and a quadruped hip extension. Use controlled repetitions and a range of motion you can manage; make an exercise harder only when you can keep good form.
Which no-equipment glute exercises should you do?
These exercises cover different movement patterns rather than claiming one is universally best. Bridges emphasize hip extension from the floor, squats train a standing squat pattern, lunges add a single-leg stance, and quadruped hip extensions offer another way to practise hip extension.
Glute bridge
Lie on your back with knees bent and feet flat, about hip-width apart. Brace gently, press your feet into the floor, and lift your hips by contracting your glutes. Lower slowly. Stop the lift before you arch your lower back to gain extra height. ACE lists the bridge as requiring no equipment; you can do it on a mat or directly on the floor. ACE’s glute bridge instructions include the movement and setup.
Bodyweight squat
Stand with your feet in a comfortable stance and lower into a squat only as far as you can control. Keep the movement smooth rather than dropping quickly or forcing depth. ACE includes bodyweight squats in its glute exercise guidance and bodyweight circuit framework. ACE’s glute workout guidance notes that beginners can use bodyweight and a reduced range of motion.
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Lunge or split squat
A lunge or split squat trains one side at a time and asks for more balance than a two-leg bridge or squat. Choose the version you can perform steadily, and shorten the range if you lose control. ACE includes lunges among its glute exercise options. The guidance does not establish a single best lunge variation for everyone.
Quadruped hip extension
Start on hands and knees, brace gently, and move one leg back by extending at the hip without twisting your trunk or arching your back. Return with control and repeat on the other side. ACE includes quadruped hip extensions in a sample bodyweight circuit. A resistance band can add challenge later, but is not needed for the bodyweight version.
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How to put the exercises into a home routine
Use a simple circuit: bodyweight squats, lunges or split squats, glute bridges, then 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, with a slow tempo. Treat those figures as a sample framework, not an individualized prescription. Stop a set or scale the movement if your technique starts to deteriorate. ACE’s body-weight training framework provides that example.
Start with a manageable number of repetitions and a range that feels controlled. The right version is the one you can repeat without rushing, losing balance, or compensating with your lower back. There is no need to add every variation at once.
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How to make the exercises easier or harder
Make a movement easier
- Use a smaller range of motion while you learn the movement.
- Choose a two-leg bridge before trying a single-leg version.
- For a lunge or split squat, reduce how far you lower if balance or control falters.
ACE’s 2026 glute guidance supports bodyweight and reduced range of motion as modifications for beginners. It also recommends learning the hip hinge without external resistance before adding load. ACE’s glute strength guidance discusses these training considerations.
Progress while keeping control
When the two-leg bridge feels controlled, ACE’s exercise library describes progressing to a single-leg bridge. Keep your pelvis steady and avoid hyperextending your lower back as you lift. The single-leg version also increases the balance demand, so return to the two-leg version if you cannot maintain control. ACE’s single-leg bridge progression explains the variation.
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Resistance is optional, not a prerequisite. A band can make quadruped hip extensions or squats more challenging, but first establish the bodyweight movement with consistent form. Guy’s and St Thomas’ NHS Foundation Trust also describes band-resisted squats as a more challenging option in its gluteal strengthening guidance.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Do you need a mat or resistance band?
No. The glute bridge can be performed on the floor, and the exercises above use bodyweight alone. A mat is an optional comfort choice for floor movements. A resistance band is an optional way to add resistance once you want a more challenging variation; neither item is necessary to begin.
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How to choose among the exercises
| Exercise | Movement pattern | Balance demand | Equipment required |
|---|---|---|---|
| Glute bridge | Hip extension from the floor | Lower with both feet planted | None |
| Bodyweight squat | Standing squat | Both legs share the movement | None |
| Lunge or split squat | Single-leg stance pattern | More balance than two-leg options | None |
| Quadruped hip extension | Hip extension on hands and knees | One leg moves at a time | None |
This is a practical way to choose variety, not a ranking of effectiveness. ACE’s guidance supports using multiple glute exercises because the muscles contribute to several movement patterns; it does not establish one definitive order of best-to-worst exercises for every person.
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