Creating effective bodyweight workouts for weight loss involves incorporating exercises that maximize calorie burn while targeting multiple muscle groups. These workouts should include movements that engage large muscles, promote cardiovascular activity, and improve muscular endurance. By focusing on exercises that build strength and stability, you can create routines that help you lose weight and improve your overall fitness and body composition. That’s where this bodyweight glute workout comes in.
Your glutes are one of the most important muscle groups to focus on for weight loss and overall strength gains. The glutes are the largest muscle group in the body and play a vital role in many daily activities and athletic movements. Strong glutes can improve your performance in other exercises, reduce your risk of injury, and improve your posture. Building your glutes can also boost your metabolic rate, helping you burn more calories at rest.
Training your glutes is not just about aesthetics, but also about function and health. Strong glutes support the lower backcontribute to better balance and stability, and are essential for running, jumping, and lifting activities. Incorporating glute-focused exercises into your routine can significantly improve your overall fitness and help you achieve a leaner, more toned physique.
Below, I’ll go in-depth with four of the best bodyweight exercises to effectively train your glutes and help you lose weight. From compound movements to isolation exercises, this workout will get your glutes working!
Roll out your yoga mat and let’s explore the best bodyweight butt workout for weight loss and slimming.
Hip thrusts
Hip thrusts are a powerful glute exercise. They primarily target the gluteus maximus, the largest muscle in the gluteal region. This bilateral movement also engages the hamstrings and lower back, making it a compound exercise that targets the major muscle groups of the posterior chain.
Hip thrusts help develop significant bilateral strength, contributing to better performance in other lower body exercises and activities. By focusing on the glutes, hip thrusts help improve muscle hypertrophy and strength, promoting a leaner, more muscular physique.
To perform hip thrusts, sit on the floor with your upper back against a bench or sturdy surface. Place your feet flat on the floor, hip-width apart, with your knees bent. Push through your heels to lift your hips toward the ceiling, squeezing your glutes at the top of the movement. Your body should form a straight line from your shoulders to your knees. Lower your hips back to the starting position and repeat.
Perform three sets of 15 to 20 repetitions with a 30 to 45 second rest period between sets. This high rep range helps increase your heart rate, promoting calorie burning and weight loss.
Single Leg Glute Bridges
Single-leg glute bridges are a great unilateral exercise that aims to build glute stability and strength while addressing muscle imbalances. This move targets the gluteus maximus and medius, providing a balanced workout for the entire glute region. The single-leg variation also challenges your core and lower back, improving overall stability and balance.
By isolating one side at a time, single-leg glute bridges ensure that both glutes develop equally, which is crucial for preventing injury and improving athletic performance.
Lie on your back with your knees bent and your feet flat on the floor. Extend one leg while keeping your other foot firmly planted. Push through the heel of your planted foot to lift your hips off the floor, forming a straight line from your shoulders to your extended foot. Squeeze your glutes at the top, then lower back down to the starting position. Switch legs after you’ve completed the desired number of reps on one side.
Perform three sets of 12 to 15 repetitions per leg, with a 30 to 45 second rest period between sets. The unilateral focus helps correct muscle imbalances while maintaining high intensity for weight loss.
Shells
Clamshells specifically target the lateral side of your glutes, specifically the gluteus medius and gluteus minimus. This exercise is essential for developing unilateral strength and stability in the hip region.
Shells help improve hip mobility and strengthen the muscles that stabilize the pelvis, reducing the risk of lower body injuries. By incorporating shells into your workout routine, you can improve the strength of the small gluteal muscles, which leads to better overall glute development and improved functional performance.
Lie on your side with your legs apart and your knees bent at a 90-degree angle. Keep your feet together as you lift your top knee toward the ceiling, keeping your feet touching. Squeeze your glutes and pause briefly at the top before lowering your knee back to the starting position. Make sure your hips stay stacked and don’t rotate backward during the movement. Switch sides after you’ve completed the desired number of reps.
Perform three sets of 20 repetitions on each side with a rest period of 30 to 45 seconds between sets. A high number of repetitions helps develop gluteal endurance and promote weight loss.
Bribes
Kickbacks are an effective glute isolation exercise that focuses on the gluteus maximus and engages the hamstrings. This unilateral movement promotes glute strength and stability, helping to develop a balanced and strong lower body.
The benefit of kickbacks is their ability to specifically target the glutes without putting undue stress on other joints or muscle groups. By isolating the glutes, kickbacks help improve muscle activation and growth, contributing to a leaner, more toned appearance.
Start on all fours with your hands directly under your shoulders and your knees under your hips. Keeping your knee bent at a 90-degree angle, lift one leg toward the ceiling, squeezing your glutes at the top of the movement. Your foot should be pointing toward the ceiling. Lower your leg back to the starting position and repeat. Switch legs after you’ve completed the desired number of reps.
Perform three sets of 15 to 20 repetitions per leg, with a 30 to 45 second rest period between sets. This helps maximize muscle activation and calorie burning, aiding in weight loss.
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