No Gym? No Problem! At-Home Booty Workout for Women

Let’s face it—between packed schedules, commuting, and daily responsibilities, making it to the gym can feel like a workout itself. But here’s the good news: building a strong, sculpted booty doesn’t require a gym membership. With the right moves and consistency, you can tone and grow your glutes right at home.

Whether you’re a beginner or looking to spice up your lower body routine, this at-home booty workout for women targets all three glute muscles—gluteus maximus, medius, and minimus—to help you achieve results anywhere, anytime.

Why Focus on Glutes?

Strong glutes go beyond aesthetics. They improve posture, boost athletic performance, reduce back pain, and support daily movements like lifting and climbing stairs. Plus, training your glutes helps activate your core and supports balance and stability.

Your No-Equipment Booty Routine

Do this workout 3–4 times per week. You can use resistance bands or ankle weights for added intensity, but it’s completely effective without them.

Warm-Up (5 minutes)

Jumping jacks – 1 min
Bodyweight squats – 1 min
Glute bridges – 1 min
High knees – 1 min
Leg swings – 1 min

The At-Home Booty Workout

Perform 3 sets of each exercise. Rest 30–60 seconds between sets.

1. Glute Bridges (15 reps)

Lie on your back, knees bent, feet flat on the floor.
Squeeze your glutes and lift your hips toward the ceiling.
Hold for 2 seconds, then lower.

Target: Gluteus maximus, hamstrings, core

2. Donkey Kicks (12 reps each leg)

On all fours, kick one leg back and up toward the ceiling.
Squeeze the glute at the top, then lower with control.

💡 Pro Tip: Add ankle weights for a burn.

3. Fire Hydrants (15 reps each leg)

On all fours, lift your knee out to the side at a 90-degree angle.
Focus on squeezing the side glutes.

Target: Gluteus medius and minimus

4. Bulgarian Split Squats (10 reps each leg)

Elevate your back foot on a chair or couch.
Lower into a squat with your front leg, keeping your knee behind your toes.

💡 Note: This one is a game-changer for glute isolation.

5. Frog Pumps (20 reps)

Lie on your back, place the soles of your feet together with knees out.
Push through the outer edges of your feet and squeeze your glutes to lift.

Great finisher move to pump up your booty.

6. Wall Sit with Glute Pulse (30 seconds)

Slide down into a wall sit.
Pulse by squeezing your glutes up and down 1–2 inches.

Burns out the lower glutes and thighs!

Tips for Best Results

Mind-Muscle Connection: Focus on squeezing your glutes with every rep.
Add Resistance: Resistance bands or ankle weights help with progressive overload.
Eat to Grow: Fuel your glutes with enough protein and calories if your goal is to grow.
Stretch & Recover: Incorporate glute stretches and foam rolling to avoid tightness.