10 Bodyweight Glute Exercises

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October 17, 2013 by Katie

Add these exercises to your warm-ups to maximize glute activation. I perform these prior to weight lifting to ensure that my glutes are woken up and ready to be the dominating muscle group during hip thrusts, lunges, and squats. I spend 5-10 minutes a day on these exercises. They have helped me to re-wire my motor patterns, ensuring that I fire my glutes first, rather than my quads or hamstrings.

Below you’ll find the exercise sequences and two warm-up circuits for you to try!

Glute Bridge:

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Marching Glute Bridge:

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During the glute bridge march, you will keep your hips up while you march one leg at a time. You’re going to have to squeeze your glutes hard to keep your hips up. If you start to feel your low back, rest for a minute.

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Single Leg Glute Bridge:

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These are much harder than glute bridges and marches. Start slow and if needed, work 10-30 second single leg holds or pulses.

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Split Squats:

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Single Leg Deadlift:

Ok, I’m still working on these. In the photo captions below, I call myself out, so you don’t make the same mistakes πŸ™‚

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My chin position isn’t optimal. I should be pulling my head back.

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My hips need to be straighter and my chin more tucked. Usually, I reach for a 12 inch plyo box, which helps me with my balance.

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During this phase, pull yourself to the standing position with your grounded leg/hamstring.

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Damn forward head position. πŸ™‚

Bird Dogs:

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Start the movement with just your legs, until you feel balanced enough to bring in your arms. Play with pointing or not pointing your toes and with straightening or bending your back leg. I find my glutes fire most when I don’t point my toes and I slightly bend my back leg.

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Fire Hydrants:

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Yep, like a dog peeing on a fire hydrant. But better because you can feel your saddle bags perking up.

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Squats and Jump Squats:

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Start with your arms here and in the bottom position for jump squats. Then, as you jump, pull your arms toward you. Repeat for a good burn.

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Side Lunges:

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Sorry about the mean mug, I was without coffee. Take big steps on these and drive your hips back as far as you can. It’s ok for your torso to come forward.

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In this position, hips should be loaded back and the lunge knee pulled out. Think about keeping your shin vertical.

Step-ups:

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Use a box, chair, table, or anything tall and stable that you can find!

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During this phase think about keeping your hips loaded and shin vertical.

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Here are two warm-ups for you to try:

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New warm-ups, new booty. Keep me posted,

-Bug

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6 thoughts on “10 Bodyweight Glute Exercises

  1. cindyoji says:

    Love the step-by-step photos! I do miss doing these warm-ups with you! I’ll have to get back to it! Thanks Bug!

  2. […] (in the picture above) over at Paleo Bug, gives 10 bodyweight exercises for glutesΒ with a few glute bridge variations. Β Glute Bridges are on the first exercises I suggest to […]

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