GLUTE EXERCISES
| CALISTHENICS

 

Who doesn’t want big, firm, and toned glutes? Building glutes and legs is one of the main goals for women when training, usually for aesthetics. However, more and more men are now focusing on this area, either to look better or because it’s proven to improve performance in other movements.

A perfect example is the direct relationship between glutes and squats: your squat becomes much more effective and powerful when backed by strong glutes.

In calisthenics, glute and leg exercises usually go hand in hand because it’s difficult to isolate the area using only our body weight. That’s why I recommend checking out my post on how to train legs, which will also be very useful for this goal.

I’ve managed to put together a selection of exercises focused mainly on the glutes. Enjoy!

Best Glute Exercises

1. GLUTE EXERCISE: GLUTE BRIDGE

This is a very simple glute exercise, ideal for beginners. As the name suggests, you will create a "bridge" with your torso to effectively target and activate your posterior chain.

Glute Bridge Technique

— PROPER FORM:

  • Lie on your back with your weight supported on your upper back and your knees slightly bent.
  • Lift your glutes until your back forms a straight line from your shoulders to your knees.
  • Once at the top, control the descent and return to the starting position.

💡 ADVANCED TIP:

If you are an intermediate or advanced athlete, you can increase the difficulty by performing the one-leg variation. Focus on squeezing your glutes at the top for maximum efficiency.

2. GLUTE EXERCISE: REVERSE HYPERS

Besides having a pretty cool name, this is one of the most interesting glute exercises and one I rarely see people do. We are talking about a reverse hyperextension, where we lift the lower body instead of the upper body.

Reverse Hypers Technique

— EXECUTION KEYS:

  • Rest your torso on a support (bench or table), ensuring your legs have full freedom of movement from the waist down.
  • Lift and lower your legs in a controlled manner, forming a straight line with your body.
  • Do not exceed 180º at the top of the movement to protect your lower back from unnecessary strain.

💡 PRO TIP:

Strongly engage your abs and glutes throughout the entire range of motion to stabilize your spine and maximize power.

3. GLUTE EXERCISE: ISOMETRIC HOLD

Isometric hold above 90 degrees

This isometric exercise consists of lifting one leg above 90 degrees while staying firm on the supporting leg. Your glutes and core work together to stabilize your entire body.

If you want to take it to the next level, you can add weight (kettlebell, dumbbell, etc.). Here is how to master the form:

  • Lift one leg until it passes the 90-degree mark and hold the position.
  • Advanced Challenge: Pass a weight from one hand to the other under the arch formed by your raised leg.
  • Keep your standing leg locked and your torso upright throughout the set.

Don’t underestimate this move: it demands high levels of proprioception and balance.

4. GLUTE EXERCISE: DONKEY KICKS

Donkey Kicks Exercise

Donkey kicks are perfect for isolating the gluteus maximus without involving the lower back. This is a must-have movement for targeted glute development and shaping.

  • Start on all fours with your hands under your shoulders and knees under your hips.
  • Keep your knee bent at 90 degrees and kick your foot toward the ceiling.
  • Squeeze hard at the top and maintain a neutral spine throughout the movement.

PRO TIP:

"If you find this exercise easy, you can add a resistance band as shown in the image. Remember not to overextend your leg; it should remain perfectly aligned with your spine."

That’s it for this post on the most effective bodyweight glute exercises. As mentioned earlier, you can easily integrate these into your leg day routines where you’re already targeting this muscle group.

Another great strategy is to combine glutes and abs in the same workout for a powerful lower-body and core session.

The most important thing is that you find a place for them in your training sessions. Consistency is key to seeing those results.

As always, if you have any questions,
feel free to comment below.
Train hard!