Summer Glute Workout Guide: Build Your Best Booty Anywhere

Ready to sculpt strong, shapely glutes this summer? These exercises can be performed at the park or at home with minimal or no equipment:


  1. Bodyweight Glute Boosters
  2. Single-Leg Glute Bridges: Basic glute bridges with one leg extended for increased activation.
  3. Frog Pumps: Lie on your back with soles of feet together, knees out, and thrust hips upward.
  4. Fire Hydrants: On all fours, lift one leg out to the side while keeping knee bent.
  5. Donkey Kicks: From all fours, kick one leg back and up while keeping knee bent.
  6. Curtsy Lunges: Step one leg behind and across your body, then lunge down.
  7. Sumo Squats: Wide stance squats with toes pointed outward to target inner thighs and glutes.

Park-Friendly Glute Builders


  1. Step-Ups with Glute Focus: Step onto a bench or platform while focusing on driving through the heel.
  2. Decline Glute Bridges: Elevate your shoulders on a bench with feet on the ground.
  3. Bulgarian Split Squats with Posterior Emphasis: Focus on the glute of the forward leg by maintaining upright posture.
  4. Bench Hip Thrusts: Position upper back on a bench, feet flat on ground, and thrust hips upward.
  5. Single-Leg Deadlifts: Balance on one leg while hinging forward – use a park railing for balance if needed.

Resistance-Added Glute Shapers


  1. Banded Lateral Walks: Place a resistance band above knees and walk sideways.
  2. Banded Clamshells: Lie on your side with a mini band above knees, open and close knees.
  3. Kettlebell Swings: Focus on the hip thrust component to engage glutes.
  4. Weighted Glute Bridges: Place a weight on your hips during glute bridges.

Glute Training Tips


  1. Mind-Muscle Connection: Focus on feeling your glutes activate during each exercise.
  2. Full Range of Motion: Ensure complete extension of the hip for maximum effectiveness.
  3. Progressive Overload: Gradually increase resistance, reps, or exercise difficulty.
  4. Activate First: Begin workouts with activation exercises like clamshells before heavier work.
  5. Frequency: Train glutes 2-3 times per week with 48 hours recovery between sessions.
  6. Varied Rep Ranges: Mix high reps (15-20) for endurance with lower reps (8-12) for strength.