The largest muscle in the body needs to be strengthened. And for that, you don't need anything fancy to get a good glute workout. In fact, you don't even need weights to work your backside at all. Here are few glute exercises without weights that'll shape and strengthen your derriere. Keep reading to learn how many sets and reps you need to craft a fulfilling routine. Broad jump: Plyometric exercises like the broad jump requires lots of force to execute, especially because you don't get a running start. Using your glutes and quads to explode upward is quite a workout.
Squat jack: Part cardio, part strength, squat jacks give you the best of both worlds. Challenge yourself to squat lower with each rep. Side lunge: It's important to work your muscles in all planes of motion. The side lunge hits the sides of your glutes and your inner and outer thighs.
Split squat: Not only will split squats work your glutes, they challenge your balance as well.
Superman: This exercise works your entire posterior chain, including the glutes. Squeezing them throughout the movement will ensure good engagement.
Bridge: While squats put pressure on your lower back, bridge allows you target your glutes and hamstrings without back strain.
Squat: A gold-standard glute exercise, squats are worth every ounce of effort. Go slow and controlled, focusing on good form, to target your backside in the most effective way.
Reverse leg lift: The key to an effective reverse leg lift is to isolate the glute during the movement, letting it push your leg up toward the sky.
Curtsy squats: Curtsy squats target your gluteus medius, the outer glute muscle, for a well-rounded look and feel. The lower your squat, the more you'll feel it.
Clamshell: Another exercise that hits your gluteus medius — an important muscle for pulling your leg away from the midline. This one may look simple but it's truly effective.