8 Powerful Moves to Lift and Tone Your Glutes Today

Squats aren’t the only way to a stronger backside. These alternatives focus on isolating the glutes, improving hip mobility, and protecting your joints while delivering incredible results.

Glutes, Quads & Hamstrings

1. Forward Lunges

This Classic Move Sculpts Your Thighs Like Crazy | Women's Health

Step forward and lower until both knees are at 90 degrees. Push through your front heel to return.

4 SETS x 25 REPS PER LEG

💡 Keep your chest upright and don’t let your knee pass your toes.
Glutes & Hip Stabilizers

2. Walking Lunges + Leg Lifts

11 Lunge Variations to Level up Your Leg Workout | Strength Training | MyFitnessPal

Combine a forward lunge with a straight leg lift behind you as you transition to the next step.

4 SETS x 20 REPS PER LEG

💡 This move is perfect for correcting muscle imbalances between legs.
Foundational Glute Isolation

3. Classic Glute Bridge

Reduce Low-Back Pain With Glute Bridges | Peak Fitness

Lie on your back, knees bent. Squeeze your glutes to lift your hps toward the ceiling.

3 SETS x 20 REPS

💡 Excellent for beginners and those with knee sensitivities.
Core & Glute Engagement

4. Single-Leg Glute Bridge

Elevated Glute Glute Workout 30 Bridges Exercise Weighted Single Leg Glute Bridge On Make A GIF

Raise your hips using just one planted foot while the other leg remains extended in the air.

3 SETS x 15 REPS PER LEG

💡 Squeeze tight at the top for maximum glute activation.
Explosive Glute Power

5. Jumping Glute Bridge

Sit Up Elbow Thrust Gif Single Leg Dumbbell Hip Unilateral Hip Thrust Unilateral Glute

From a bridge, explosively jump your hips off the ground and tap hands beneath your glutes.

3 SETS x 15 REPS

💡 Ensure you are fully warmed up before adding this power move.
Gluteus Maximus Roundness

6. Donkey Kicks

Add Donkey Kicks to Your Workouts for Stronger Glutes | The Output by Peloton

On all fours, lift one bent leg behind you until your thigh is parallel to the floor.

5 SETS x 15 REPS PER LEG

💡 Use ankle weights or a resistance band to increase the burn.
Glute Medius & Outer Thighs

7. Side-Lying Leg Raises

Side Hip Raises Gif Flat Bench Leg And Hip Raise Leg Raises With Hip Raise Flat

Lie on your side with legs straight. Lift the top leg slowly and lower with control.

3 SETS x 15 REPS PER LEG

💡 Keep your hips stacked and your core engaged to isolate the side glutes.
Hip Abductors & Lift

8. Lateral Band Walks

Lateral Monster Walk Exercise Glute Activation Monster Band Workout Cheap Band Walks Workout

With a band above your knees, stay in a low stance and take small steps sideways.

3 SETS x 20 REPS

💡 Keeps constant tension on the muscles responsible for a rounder shape.

Better Posture, Stronger Body

Perform these exercises 3 times a week for a stronger, rounder butt without the joint stress of squats.

Would you like me to design a 30-day “Glute Growth” calendar using this squat-free routine?