The Best Glute Exercises for Women

Women Glutes Workout with black shirt

(Women Glutes Workouts)

Body Part: Hips

Target Muscle:  Glutes

Equipment: Exercise Mat

Category: Exercise for Women


The Best Glute exercises for women to get firm butt, is designed for any Women always attend to take care of their looks and how they feel and think about their body looks likes, trying to enhance and improve of themselves, seeking for perfection, in order to be self-confidence and satisfies their own personal needs.

Based on this perspective, in order to increase women beauty, I want to emphasis the importance of performing daily workouts, which will not only provides you a healthy body and protection from sickness, but also provides the other main half of your life, which is Charming Body!

In those below workouts, will focus in one important body parts to helps women to achieve their targets and their life goals.

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.

Let’s discuss the muscle structure, the importance and benefits for booty workout routines.

Glutes Muscle

The glutes muscles layers are a mixed combination of 3 components muscles which eventually build your buttocks. The muscles are Gluteus Maximus, Gluteus Medius and Gluteus Minimus. Those components perform different functions like extension, external rotation and internal rotation.

Glutes Structure


Benefits of Glutes muscles workout

There are many benefits for Glutes workouts at home, which target the Middle-Body. Below is list of major benefits:

  • Works together to provide help in rotation and extend your hips.
  • Helps in improve correct body posture.
  • Makes life easy in your daily routine of climbing stairs, sitting and standing, picking and moving heavy objects.
  • Improve Athletic body for many sports, increase your performance and avoid injuries. Such related sports, running and swimming.
  • Support lower back of your body.
  • Provides Beauty and Attractive body of your target needs.


Glutes Activation and Warm Ups

The purposes of a warm up is like a trigger leads to muscle firing, to wake up muscle functions and be ready for the exercise. In order to minimize any possible injury could raise, and get benefits of performed workout.

1. Glute Kickback

women Glute kickback warm up

How to perform Kick Back warm-up?

  1. Start on all fours on floor, your hands wrists are directly below your shoulders and your knees directly below your hips.
  2. Keeping your hips stable as possible, start raise your right legs from the floor as high as possible, by extend legs straight behind you.
  3. Then slowly lowering legs and returning to floor.
  4. Switch side to another left legs. And repeat.
  5. Complete 12 repetitions on one side.

Note: Kickback warm-up can be performed with band or without. The idea of bands to maximize resistance and efficiency of routine.

2. Glute Bridge with one Leg

Glute Bridg one leg warm up

How to perform one leg Glute Bridge warm-up?

  1. Lying your all body on floor or a Exercise Mat.
  2. Keep your hands by your sides, palms on floor.
  3. Bent your legs by positioned your feet flat on the floor.
  4. Start slowly raise your right leg to be parallel to the floor.
  5. While in this position, squeeze your glutes and carefully lift your hips off the floor, by lean on your upper back.
  6. Finish 14 repetitions on each legs side.


The Best Glute Exercises for Women


Exercise # 01: Plie Squat

(Equipment: Body Only)

Plie Squat for Women Glutes workout

How to perform Plie Squat?

  • Stand up with straight back, place your legs about 2 feet apart to the sides, set your toes turned out and hands on your hips (Start position).
  • Start bend your knees, and lowering your hips until your thighs are parallel to the floor.
  • Return hips back up to starting position.
  • This is one rep. Do 14 reps.

Exercise # 02: Donkey Kick

(Equipment: a Exercise Mat)

Donkey Kick Women Glutes workout

How to perform Donkey Kick?

  • Stand your body on all fours on a floor or a Exercise Mat.
  • While keeping the legs in same angel shape, start by bent your right knee at 90 degrees by raise your leg into the air until your body forms a straight line from shoulders to knee, and your right toes kicking toward the ceiling.
  • Reverse back movement by slowly return and lower right leg to the floor.
  • This is one rep. Do 12 reps for each leg side.

Exercise # 03: Fire Hydrant

(Equipment: a Exercise Mat)

Fire Hydrant Women Glutes workout

How to perform Fire Hydrant?

  • Stand your body on all fours on a Exercise Mat.
  • While keeping your right knee bent at 90 degrees, raise your leg away from your body to the right side.
  • Return your leg to start position to the floor.
  • This is one rep. Do 14 reps for each leg side.

Exercise # 04: Glute Bridge

(Equipment: a Exercise Mat)

Glute Bridge for Women workout

How to perform Glute Bridge? 

  • Lie your body back on a Exercise Mat, bent your knees, feet flat on the floor. (start position).
  • Start raise your hips toward the ceiling by press your feet on floor and squeeze your glutes.
  • Pause this position for a while.
  • Then downwards your hips to floor.
  • That’s 1 reps do 12 reps.

Exercise # 05: Hip Drive

(Equipment: a Exercise Mat)

Hip Drive for Women Glutes workout

How to perform Hip Drive? 

  • Using a Exercise Mat, Sit on shin, your knees and legs together.
  • Keep your butt on your heels. (start position)
  • Involve your glutes to lift your butt and rise body to a kneeling position.
  • Carefully lower down your body to start position.

Exercise # 06: Marching Hip Lift

(Equipment: a Exercise Mat)

Marching Hip Lift for Women Glutes workout

How to do Marching Hip Lift?

  • Lie your back on a Exercise Mat or floor, face up and knees bent, place your feet flat on the floor.
  • Slowly Raise your hips while squeeze your glutes (similar to glute bridge).
  • Then raise up right foot from the floor and straighten your legs.
  • Lower right foot to the floor.
  • Switch and raise left foot with similar movement. (This is one reps)
  • Repeat “march” between the two leg sides, focusing on squeezing glutes through workout.


I Hope Glute workout was helpful for you, if you have any Questions, or want to leave your own personal Notes, Please submit your comment below. I would Love to Help You.


 Bonus Exercise: Butt Trainer Tool

Helps you  remarkable improve and speed up toned buttocks, easy to use, with effective result. (Great Sales Opportunity during Looked Down, click here for more info)

Butt Trainer Workout

Challenge enough to Boost your Body to Next Strength level!

Check out our repository muscles workouts. 

You will be pleased to see the results by Time.

Leave a Reply

Your email address will not be published. Required fields are marked *