The Best Glute Exercises for Women

Women Glutes Workout with black shirt
(Last Updated On: April 22, 2022)

Exercise Details (Women Glutes Workouts)

Body Part: Hips

Target Muscle:  Glutes

Equipment: Exercise Mat

Category: Exercise for Women

The best Glute exercises for women are designed to have a firm butt, for any woman who always attends to take care of her appearance, how she feels and thinks about the shape of her body, strives for perfection, in order tries to strengthen muscle and improve her body curves.

Based on this perspective, in order to increase the beauty of any woman, I would like to emphasize the importance of performing daily exercises, which will not only provide you with a healthy body and protection from disease, but also provide the other main half of your life, the gaining of a charming body!

In the workouts below, we will focus on one important part of the body to help women achieve their goals and fitness plans.

Glutes Muscle is extremely important, contains a group of 3 muscles and have a major impact on overall body strength, it support the body core and help improve muscle balances and increase body mobility, while coordinating with the quads and thighs muscles.

Let’s discuss butt muscle structure, the importance and benefits of a booty workout routine.

Glutes Muscle

The gluteal muscles layers are a mixture of 3 muscle components that ultimately build the buttocks. The muscles are Gluteus Maximus, Gluteus Medius, and Gluteus Minimus. These components perform various functions such as extension, external rotation and internal rotation.

Glutes Structure


Benefits of Glutes Muscles Workout

There are many benefits to glute workouts at home, which target the middle body area. Here is a list of the main benefits:

  • Works to help rotate and extend the hips.
  • It helps in improving the correct posture of the body.
  • It makes life easier in your daily routine of climbing stairs, sitting, standing, and picking and moving heavy objects.
  • Improve the athletic body for many sports, increase your performance and avoid injuries. Like sports related, running and swimming.
  • Support your lower back from the body.
  • Provides Beauty and Attractive body to your targeted needs.


Activating the Gluteal Muscles by Warming up

The warm-up purpose are like a trigger to release the muscles, to wake up muscle function and get ready for exercise in safe mode. In order to reduce any potential injury that could rise, and to obtain the benefits of the exercise performed.

1. Glute Kickback

women Glute kickback warm up

How to perform Kick Back warm-up?

  1. Start on all fours on the floor, your hands below your shoulders and your knees directly below your hips.
  2. Begin to raise your right legs off the ground as high as possible, by extending your legs straight behind you, while keeping your hips as stable as possible.
  3. Then slowly lower his legs and return to the ground, to its place.
  4. Switch side to the other left leg. And repeat the steps.
  5. Complete 10 reps on each side.

Note: The kick warm-up can be performed without equipment. But if you find that it is too easy for you, and you need to be more intense, you can use the rubber band with the routine to increase the efficiency and engagement of your muscles. You can do this, by attaching two ends of a resistance band, one end to your foot, and the other to your palm on the other side.

For example: tie a belt of the right foot with the palm of the left hand.

2. Glute Bridge with One Leg

Glute Bridg one leg warm up

How to perform one leg Glute Bridge warm-up?

  1. Lie your entire body flat on the floor or on an Exercise Mat.
  2. Keep your hands at your side straight, and your palms on the floor.
  3. Bend both legs by placing your feet flat on the floor, this will be the starting position.
  4. Now begin to slowly raise your right leg, so that your shins are parallel to the floor.
  5. While in this position, squeeze your glutes and carefully lift your hips off the floor, by pressing your left foot on the floor, by leaning on your upper back. Hold this position for 2-4 seconds. Then lower the leg on the ground.
  6. Finish 12 repetitions on each side of the legs.


Best Glute Exercises for Women With & Without Equipment


1: Plie Squat

(Equipment: Body Only)

Plie Squat for Women Glutes workout

This is an easy exercise with simple steps, which can be performed anywhere in the home or office, using only your body, and it will not take much time.

How to perform Plie Squat?

  • Stand with your back straight, place legs 2 feet apart at the sides, more than shoulder width apart, with your toes pointing out, and your hands on your hips (starting position).
  • Begin by bending your knees and gradually lowering your hips until your thighs are parallel to the floor.
  • Return the hips up to the starting position.
  • This is one reps Do 14 reps.

2: Donkey Kick

(Equipment: a Exercise Mat or Body Only)

Donkey Kick Women Glutes workout

Another exciting exercise that can be practiced using only the body, which will hits the upper Maximus and Medius Glutes.

How to perform Donkey Kick?

  • Stand on all fours on the floor or using an Exercise Mat.
  • Keeping the legs at the same angle, begin bending your right knee and keeping it at a 90-degree angle by lifting the leg up until your body forms a straight line from the shoulders to the knee, the thigh is parallel to the floor, and kick your right foot toward the ceiling.
  • Reverse the movement back by slowly returning and lowering the right leg and place knee to the floor.
  • This is one reps. Repeat 12 reps for each side of the leg.

3: Fire Hydrant

(Equipment: a Exercise Mat or Body Only)

Fire Hydrant Women Glutes workout

The Hydrant is a valuable exercise that builds the sides and gluteus maximus muscles.

How to perform Fire Hydrant?

  • Stand your body on all fours on a Exercise Mat.
  • Keeping your right knee bent at a 90-degree angle, lift your leg out and away from your body to the right side.
  • Bring your leg back to starting position, place your knee on the floor.
  • This is one reps. Do 14 reps on each side of the leg.

4: Glute Bridge

(Equipment: a Exercise Mat or Body Only)

Glute Bridge for Women workout

I like to do this exercise, because it gives the combined feelings of a yoga pose as actually you perform the normal routine, for strengthening the upper and sides of the butt, while extending the back of your body.

How to perform Glute Bridge? 

  • Lie your back flat on an Exercise Mat, with your knees bent and your feet flat on the floor. (starting position).
  • Begin by raising your hips toward the ceiling by pressing your feet’s onto the floor and then squeezing your buttock muscles.
  • Pause this position for a while.
  • Then bring your hips back down to the floor.
  • This is one reps. Do 12 reps.

5: Hip Drive

(Equipment: Exercise Mat or Body Only)

Hip Drive for Women Glutes workout

Work on strength and tone the Minimus Glutes (lower side).

How to perform Hip Drive? 

  • Using an Exercise Mat, sit your glutes on your heels, keeping your legs, knees, and feet under you parallel to the floor. (starting position)
  • Engage and squeeze your glutes to raise your hip and upper body to a kneeling position. So that you stand on your knees with the support of them.
  • Carefully lower your body back to the starting position. by sitting on your legs.

6: Marching Hip Lift

(Equipment: Exercise Mat or Body Only)

Marching Hip Lift for Women Glutes workout

How to do Marching Hip Lift?

  • Lie on your back on an Exercise Mat or floor, face up, knees bent, and feet flat on the floor.
  • Put your arms straight next to your torso.
  • Slowly raise your hips while squeezing your glutes (similar to the gluteal bridge).
  • Then lift the right foot off the ground, keeping it straight. So that the leg is tilted at an angle of 45 degrees.
  • Lower your right foot to the floor.
  • Alternate and raise the left foot in a similar motion. (this is one reps)
  • Repeat the “march” between the sides of the leg, focusing on squeezing the glutes during the exercise.

7: Squats Assist Trainer

(Equipment: Sunny Assist Trainer)

Row N ride upright using Sunny Health Fitness squats machine
Row N Ride – Upright Position

Sunny Squats Trainer is a modern device that can be used for multiple muscle exercises, and the Glutes are one of these target muscles. It is very easy to perform and practice with it.

How to perform?

After installing the device, just ride on it, like a bike, then grab the front handlebar, start pushing your legs on the pedals, then automatically the device, will lead you to the correct positions for the movement that will strengthen you muscles.

For more details about the device, simply click on the Sunny Squats Trainer if you are interested.


 Bonus Exercise: Fabric Booty Bands by Vergali

Fabric Booty Bands for Women Butt and Legs from Vergali Helps you significantly improve and accelerate the tone curves of your buttocks, easy to use, so that you can exercise anywhere you want, and get an effective result, such as banded squats workouts.

Includes a mesh carry bag, that has 4 different strength colored resistance bands, so you can switch between them, based on your routine and progression of muscle strength.

In addition, you do not need to guess what exercises to do with it, it includes a guide that includes full-body exercises and poses to practice, all you have to do is start directly following the exercise to activate and tighten your butt muscles.
Click on Fabric Booty Band on amazon for more info.

Vergali Fabric Booty 4 Resistance Bands for Women Butt and Legs Working Out for Glute Thigh Squat with Training Guide to Exercise at Home


I hope the Glute workout was helpful to you, if you have any Questions, or want to leave your personal feedback, please submit your comment below. I would Love to Help You.

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