She Strengthens

Unlock the Power of Your Glutes

Your glutes are more than just a pretty face – they’re a powerhouse of strength and stability that can transform your daily life. From climbing stairs to running errands, strong glutes can make all the difference. Not to mention, they can also alleviate low back pain and make everyday movements feel effortless.

The Ultimate Glute Workout

We’ve got 24 exercises to help you unlock the full potential of your glutes. Whether you’re a beginner, intermediate, or advanced, we’ve got you covered. So, grab a chair or bench, and let’s get started!

Beginner Bodyweight Moves

1. Hip Drive: Squeeze your glutes to lift your butt and rise to a kneeling position.
2. Bottoms-up Lunge: Engage your glutes to stand, bringing your back knee up.
3. Hip Thrust: Squeeze your glutes and lift your hips into a tabletop position.
4. Glute Bridge: Raise your hips straight up off the floor, engaging your glutes and tightening your core.
5. Side Skaters: Jump as far as you can to each side, engaging your glutes to push off.
6. Marching Hip Lift: Lift your hips as you squeeze your glutes, raising one foot off the floor.
7. Chair Squat Jump: Jump straight up, making sure both feet come off the floor.

Intermediate Bodyweight Moves

8. Diagonal Squat: Step your foot back on a diagonal, sending your hips back and bending your knee.
9. Hip Thrust Single-Arm Reach: Reach your arm on a high diagonal across your body, keeping your hips straight.
10. Step-up: Place your foot on a bench, chair, or step, and step up, engaging your glute to lift your other leg.
11. Side Lunge Shift: Step your foot to the side, sending your hips back and bending your knee.
12. Walking Lunge: Step forward with one foot, using your glutes, hamstrings, and core to lower into a lunge.
13. Single-Leg Hip Lift: Push up, engaging your glute and core, to lift your hips off the floor.
14. Hip Drive Step-up: Step your foot forward, using your glutes and hamstrings to stand.
15. Side Step-up: Place your foot on a chair, bench, or step, and lift off the floor, straightening your leg.

Advanced Butt Exercises

16. Bottoms-up Lunge to Crossover Lunge: Step your foot forward on a diagonal across your body, bending your knees and lowering into a crossover lunge.
17. Supported Single-Leg Squat: Hold onto a chair or support, lifting your leg off the floor and lowering into a single-leg squat.
18. Single-Leg Deadlift: Stand on one leg, hinging forward at the hips into a deadlift.
19. Power Skip: Bring your back foot forward and jump up, lifting your front foot completely off the floor.
20. Rear-Foot-Elevated Deadlift: Place your foot on a low bench or step behind you, hinging forward at the hips into a deadlift.
21. Rear-Foot Elevated Split Squat: Place your foot on a low bench or step behind you, sending your hips back and bending your knee into a lunge.
22. Single-Leg Squat Reach Across: Stand on one leg, reaching your arm across your body toward the outside of your foot as you lower into a squat.
23. Crossover Lunge: Step your foot backward and to the side, bending your knees and lowering into a lunge.
24. Walking Lunge with Arm Reach: Step forward with one foot, using your glutes, hamstrings, and core to lower into a lunge, while reaching your arm forward.

Short on Time? Try Our 5-Move Quick Fix

1. Hip Drive
2. Glute Bridge
3. Side Skaters
4. Marching Hip Lift
5. Chair Squat Jump

Remember to always warm up before starting any workout, and listen to your body – if you need to modify or take a break, do so! Happy glute-building!