Calisthenics for Glutes: 8 Exercises To Build Stronger, Powerful Lower Body Muscles

The glutes are one of the largest muscle groups in the body, critical for movement and power. They comprise three major muscles: the gluteus maximus, which is the largest of the three and most superficial, aiding in hip extension and lateral rotation. The gluteus medius, which abducts and internally rotates the thigh. The gluteus minimus, the smallest, nestled beneath the others, assisting in thigh abduction and medial rotation.

Training these muscles effectively guarantees not just a visually appealing shape, but also functional strength. It enhances overall athletic performance and reduces the risk of injury (1).

Even those who know the power of Calisthenics may wonder whether or not bodyweight exercises alone can truly sculpt and strengthen the glutes. In short, yes they can.

Calisthenics emphasizes the use of one’s body weight for resistance. It promotes natural movements that target multiple muscle groups simultaneously.

Here’s a list of 8 Calisthenics exercises that specifically target the glutes, potentially taking your training to a whole new level.

Can Calisthenics Grow Glutes?

Yes, a glutes workout that consists of bodyweight exercises and use of progressive overload can help build a strong, powerful lower body.

Calisthenics is perfect for targeting the glutes because:

It’s a Natural Form of Exercise

Calisthenics exercises use natural body movements. The glutes are activated in exercises such as squats, lunges, and hip thrusts. These muscle groups work together to perform these compound movements, leading to overall development.

When you continually train with your body weight, you’re teaching your muscles to work together rather than isolating them. This results in a more functional, well-rounded physique (5).

For day to day activities, such as lifting heavy objects or climbing stairs, having strong and coordinated glutes is crucial.

It Requires Core Engagement

Most Calisthenics exercises require core engagement to maintain proper form and balance. This means that your abdominal muscles are also being worked while targeting the glutes.

A strong core not only supports your spine but also helps in generating power for explosive movements like jumps and sprints, making you more athletic and less prone to injuries (6). 

Find out how to further strengthen your core in our core calisthenics blog.

It Can Be Easily Progressed

One of the keys to building muscle is progressive overload – gradually increasing the demands placed on your muscles over time (4). With bodyweight exercises, this can be easily achieved by simply adding variations or increasing the intensity.

For example, a basic exercise like squats can be progressed to pistol squats or jump squats, and a hip thrust can be advanced to a single-leg hip thrust.

By constantly pushing yourself to do more challenging variations, you’ll continue to build strength and develop your glutes.

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It Requires Full Range of Motion

Calisthenics exercises typically involve a full range of motion, which means that the glutes are being worked through their full capacity. This leads to better muscle activation and development, compared to using weight machines or equipment with limited range of motion (2).

To really challenge your glutes, focus on performing each exercise with proper form and going through the entire range of motion.

It Requires Strict Form

Calisthenics exercises require strict form to perform them correctly and effectively. This ensures that the targeted muscles are being worked and reduces the risk of injury (8).

For example, when performing lunges, make sure your knee doesn’t extend past your toes to prevent straining your knees or lower back. And in hip thrusts, keep your core engaged and avoid overarching your back to prevent lower back pain.

Strict form isn’t easy to achieve when working with weights. You may be able to lift heavier weights, but if your form is compromised, you won’t be targeting the specific muscle group effectively.  When using machines, you may not engage other muscle groups as effectively either.

It Doesn’t Require Any Equipment

Calisthenics glutes for beginners can be done anywhere without any equipment, making it easy to fit into your daily routine. This eliminates any excuses for not being able to work out.

How accessible a routine is determines how likely you are to stick to it. Having minimal barriers and being able to do your workouts anywhere makes it easier to incorporate into your lifestyle.

And as we know; the more consistent you are with your workouts, the better results you’ll see.

It Accommodates All Fitness Levels

Whether you’re a beginner or an advanced athlete, Calisthenics for glutes at home can be adapted to your fitness level. There are always progressions and regressions for each exercise, ensuring that anyone can perform them effectively.

For example, if regular squats are too easy for you, challenge yourself with jump squats or pistol squats. If push-ups are too difficult, begin with incline push-ups and gradually work your way up to the standard version.

Being able to adjust the difficulty level allows for continuous improvement and means that everyone can benefit from these exercises.

It Can Be Combined With Other Forms of Exercise

Calisthenics can be easily combined with other forms of exercise such as weightlifting, sports, or cardio. This allows for a well-rounded training routine that targets all muscle groups and improves overall fitness.

Incorporating Calisthenics into your regular workout regimen can help you break through plateaus and reach new levels of strength and performance.

So, yes – Calisthenics can definitely grow your glutes. Not only that, but it also offers numerous benefits for overall strength, athleticism, and injury prevention.

If  you’re new to the world of calisthenics, our, calisthenics basics blog is the perfect place to start.

Which Exercise Is Better for Glutes?

The best exercise for your glutes is the one that you can perform with good form, challenge yourself progressively, and consistently incorporate into your routine.

While there are many exercises that target the glutes effectively, some may suit your body and fitness level better than others. And ultimately, it’s important to have a variety of exercises to avoid plateaus and prevent boredom.

So, rather than focusing on a single “best” exercise, try incorporating a variety of Calisthenics exercises that target the glutes into your routine and see which ones work best for you.

Here are some examples of the best calisthenics for glutes:

Jack-Knife Squats

This exercise targets both the glutes and quads, while also engaging the core for stability. It’s a variation of the traditional squat where you bring your knees up to your chest at the top, adding an extra challenge and range of motion.

To perform this exercise:

1. Stand with feet shoulder-width apart, arms extended in front of you for balance.
2. You may use a platform in front, and press with your palms down before starting the movement.
3. Lower into a squat position allowing your knees to come in toward your chest.
4. Push through your heels and return to the starting position.
5. Repeat for desired repetitions ( 8-12 reps with 3-5 sets).

Read more: Butt Lift Workout Guide: Top 20 Sculpting Moves for Toned Glutes

Bulgarian Split Squats

Similar to lunges, this exercise targets the glutes, hamstrings, and quads while also challenging your balance and stability. It’s a great exercise for developing single-leg strength and correcting muscle imbalances.

To perform this exercise:

1. Stand a few feet in front of a bench or step.
2. Place one foot behind you on the bench, laces down.
3. Lower your body until your back knee almost touches the ground.
4. Push through your front foot (Not only the heel of the foot) and return to the starting position.
5. Repeat for desired repetitions before switching legs( 8-12 reps with 3-5 sets) .

Here is a picture that shows where foot pressure should be applied during a lunge or squat.

Glute Bridges

This exercise specifically targets the glutes while also engaging the core and hamstrings. It’s a great way to isolate and activate the glutes, making it a perfect addition to any glute-focused routine.

To perform this exercise:

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Engage your core and squeeze your glutes as you lift your hips until they are in line with your knees and shoulders.
3. Pause at the top for a few seconds before slowly going back down.
4. Repeat for desired repetitions.( 8-12 reps with 3-5 sets).

Curtsey Lunges

This exercise targets the glutes and also engages the inner thighs. It’s a great way to add variety to your routine and target multiple muscle groups in one movement.

To perform this exercise:

1. Stand with feet hip-width apart, hands on your hips or out in front of you for balance.
2. Cross one leg behind the other and lower into a lunge position, as if you were doing a curtsey.
3. Push through your front foot and return to the starting position.
4. Repeat for desired repetitions before switching legs; (8-12 reps with 3-5 sets).

Reverse Lunges

Similar to regular lunges, this exercise targets the glutes while also engaging the hamstrings and quads. It’s a great way to challenge your balance and coordination, while targeting multiple muscle groups.

To perform this exercise:

1. Stand with feet hip-width apart, hands on your hips or out in front of you for balance.
2. Step one foot back behind you and lower into a lunge position, making sure your front knee doesn’t go past your toes.
3. Push through your front foot and return to the starting position.
4. Repeat for desired repetitions before switching legs; (8-12 reps with 3-5 sets).

Jump Squats

Introducing a cardio element to your glute exercises, jump squats not only target the glutes but also provide a high-intensity workout for the legs and core. This exercise can help build explosive power and endurance in addition to toning the glutes.

To perform this exercise:

1. Stand with feet shoulder-width apart, arms by your sides.
2. Lower into a squat position.
3. Push through your heels and jump explosively, reaching for the ceiling with your hands outstretched.
4. Land softly in a squat position and repeat for desired repetitions; (8-12 reps with 3-5 sets).

Sumo Squats

This variation of the traditional squat targets the inner thighs and glutes. Usually, a wider stance is used to target the glutes specifically, but you can adjust your feet placement to target different muscle groups.

To perform this exercise:

1. Stand with feet wider than shoulder-width apart, toes slightly turned out.
2. Lower into a squat position while keeping your knees in line with your toes.
3. Push through your feet and return to the starting position.
4. Repeat for desired repetitions; (8-12 reps with 3-5 sets).

Here is a picture that shows where foot pressure should be applied during a lunge or squat.

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Glute Kickbacks

This exercise isolates and targets the glutes, making it a great addition to any routine focused on building a stronger backside. Unlike most glute-focused exercises, it doesn’t add pressure to the lower back. It allows unilateral work for equal muscle development.

To perform this exercise:

1. Start on all fours with your hands directly under your shoulders and knees under your hips.
2. Engage your core and lift one leg behind you, keeping it bent at a 90-degree angle.
3. Squeeze the glutes at the top before slowly going back down.
4. Repeat for desired repetitions before switching legs ; (8-12 reps with 3-5 sets).

In our, good calisthenics workout article, we’ve discussed more workouts that will facilitate progressive overload.

How Can I Build My Glutes Without Weights?

Building your glutes without weights requires four key elements:

1. Progressive overload: This means gradually increasing the difficulty or intensity of your exercises to continue challenging your muscles and promoting growth (4).
2. Time under tension: This refers to the amount of time your muscles are actively working during an exercise. Aim for longer periods of time under tension to increase muscle activation and promote growth (3).
3. Proper form: To effectively target the glutes without weights, it’s important to maintain proper form and focus on the mind-muscle connection (8).
4. Consistency: Building any muscle group takes time and consistency. Aim to incorporate glute exercises into your routine at least 2-3 times a week for best results.

In addition to the crucial elements mentioned above, two factors can improve your glute workouts without weights. One is working towards full range of motion, rather than just completing the exercises quickly. Another is incorporating plyometric movements, such as jump squats or glute kickbacks, to add a cardio element and increase intensity without weights.

Read more: 7 Best Exercises for Hamstrings and Glutes

FAQs

• Can You Grow Glutes Without Bulking?

Yes, you can grow your glutes without significantly increasing the size of other muscles in your body, essentially avoiding a full-body bulking phase.  This can be achieved through targeted glute exercises and proper nutrition.

• Will 50 Squats a Day Make My Bum Bigger?

50 squats a day can contribute to building and strengthening your glutes, but it may not be enough on its own to significantly increase their size. You must also incorporate other glute-focused exercises and progressive overload to see significant growth. Avoid overtraining and be sure to give your muscles proper rest and recovery time.

• How Do You Grow All 3 Glutes?

You grow all three glutes (maximus, medius, and minimus) by targeting them with different exercises and variations. For example, squats target the gluteus maximus while side lunges target the gluteus medius. Incorporating a variety of exercises that work different angles and ranges of motion can help develop all three glutes for a well-rounded shape.

• What Grows Glutes The Fastest?

Compound exercises, such as squats and deadlifts, are typically known for building muscle faster because they engage multiple muscle groups at once (7). However, incorporating isolation exercises that specifically target the glutes can also contribute to their growth when done with proper form and consistency. A combination of both compound and isolation exercises is often recommended for optimal results.

The Bottom Line

A calisthenics glutes workout can effectively build and strengthen your glutes without the use of weights. By incorporating a variety of exercises that target different muscle groups and following key principles such as progressive overload and time under tension, you can achieve a stronger, more toned backside. Remember to also maintain proper form and consistency in your workouts for best results.