These days, there’s a hack for everything – want clear skin without a full skincare routine? There’s a filter. Want abs without crunches? There’s a belt. No wonder many want a perkier booty without the gym grind. If you want results without the effort, this lazy girl’s guide is for you.
We’ll cover easy, at-home glute exercises worth adding to your routine – plus a tip on what to do when workouts alone just aren’t cutting it.
Why Your Glutes Deserve More Love
Let’s start with the basics – your glutes (short for gluteal muscles) are the muscles in your buttocks. They’re responsible for supporting your hips, stabilising your pelvis, and helping you move – whether you’re walking, climbing stairs, or even just standing up straight.
As they’re the largest and most powerful muscle group in your body, keeping them strong isn’t just about getting a perkier bum. Strong glutes can also help support better posture, ease lower back strain, and improve overall balance.
5 Easy at Home Glute Moves (No Excuses!)
You don’t need a fancy gym or expensive gear to get your booty in shape – just a little space and a few minutes a day. Whether you’re on a yoga mat, a carpet, or even your bed, these beginner-friendly exercises are low-impact, quick to do, and totally lazy-girl-approved.
They’re perfect for building strength and improving the shape of those often-neglected glute muscles. Try doing these during your favourite Netflix show, while waiting for your coffee to brew, or as a quick stretch break between Zoom calls.
Here are 5 glute moves you can do right at home:
- Glute Bridges
Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeeze your glutes at the top, then lower down slowly.
Activates all three glute muscles and also strengthens your core and hamstrings.
- Donkey Kicks
Start on all fours. Keeping your knee bent, kick one leg up toward the ceiling. Lower and repeat before switching sides.
Targets your gluteus maximus and helps lift and shape the booty.
- Fire Hydrants
Still on all fours, lift your leg out to the side (like a dog at a fire hydrant!). Lower and repeat.
Great for the outer glutes and improving side booty definition.
- Wall Sits with Cushion Squeeze
Lean your back against a wall and slide down into a seated position. Place a cushion or rolled towel between your knees and squeeze.
A passive but effective move that tones glutes and inner thighs — perfect for multitasking.
- Standing Kickbacks
Stand tall and kick one leg straight back, squeezing your glute at the top. Hold for 3 seconds and switch sides.
Easy to do while brushing your teeth, cooking, or scrolling TikTok. As with any exercise routine, check with a doctor first if you have an existing injury or health condition.
What Most People Get Wrong About Squats
Are you one of the many who think squats are the best way to get a nice butt? Well, that’s not always true.
If your squat form isn’t right, you’ll end up working your thighs more than your actual bum. That’s why some women do tons of squats and still don’t see their booty getting rounder.
To really shape your glutes, you need exercises that specifically target that area – like glute bridges and donkey kicks. These moves help wake up and strengthen your butt muscles without overworking your legs.
Tips To Make It Work Without Trying Too Hard!
- Stack movements into daily tasks – Fit the exercises into your routine without changing much. For example, do glute bridges before bed or fire hydrants while waiting for your shower to heat up.
- Start small – Just 5 reps per move is enough to get started. The goal is consistency, not perfection.
- Keep it comfy – Do them on your bed, in your PJs — whatever makes it easier to show up.
