Glutes Workouts With Bodyweight

Bodyweight glute workouts built around hip extension and unilateral lower-body patterns using evidence-informed effort targets, practical no-equipment progression, and repeatable weekly structure.
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Workout 1

5 exercises15 sets

Bodyweight Glute Strength and Hypertrophy Workout

Glutes, Hamstrings, Quadriceps

A no-equipment glute template using bridges, thrusts, lunges, and squat patterns with straight working sets and clear RIR-guided progression.

  1. 1
    anatomy
    1Exercise

    Single-Leg Glute Bridge

    Rest 1m 15s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Drive through the heel, keep hips level, and avoid lumbar extension at lockout.

  2. 2
    Bodyweight Hip Thrust
    anatomy
    2Exercise

    Bodyweight Hip Thrust

    Rest 1m 30s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 314 reps x 0 kgRIR 1

    Keep chin tucked, posteriorly tilt pelvis at top, and finish with glute contraction instead of low-back extension.

  3. 3
    Bodyweight Reverse Lunge
    anatomy
    anatomy
    3Exercise

    Bodyweight Reverse Lunge

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Step back long enough to bias hip loading, keep front foot tripod contact, and drive through the front heel.

  4. 4
    Bodyweight Squat
    anatomy
    anatomy
    4Exercise

    Bodyweight Squat

    Rest 1m 30s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 314 reps x 0 kgRIR 1

    Brace trunk, keep knees tracking over mid-foot, and reach depth that preserves lumbar position.

  5. 5
    Bodyweight Jump Squat
    anatomy
    anatomy
    5Exercise

    Bodyweight Jump Squat

    Rest 1m 30s

    • 18 reps x 0 kgRIR 3
    • 28 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Land softly with knees tracking over toes and stop set when jump height or landing mechanics degrade.