5 Exercises to Tone Your Glutes at Home (No Gym Required!)

April 30, 2026

Glute exercises at home with barbell pad and resistance bands

Want a firmer, more lifted backside? You don't need a gym — just the right exercises and the right equipment. Here are 5 highly effective glute exercises you can do at home, featuring two of our best-selling products.

🎯 The 5 Best Glute Exercises for Home

1. Hip Thrusts with Barbell Pad

Hip thrusts are the #1 exercise for glute development. Our Barbell Pad Set with Ankle Strap makes them comfortable and effective — the cushioned pad protects your hips while the ankle strap adds extra stability. Lightweight at just 260g, it's easy to use at home or take to the gym.

How to do it: Sit with your upper back against a sofa or bench, place the barbell pad across your hips, drive your hips up until your body forms a straight line, squeeze your glutes at the top, then lower slowly.

2. Resistance Band Squats

Place a resistance band just above your knees and squat. The band forces your knees outward, activating your glutes far more than a regular squat. Our Buttocks and Thigh Trainer is specifically designed to target your glutes and inner thighs for maximum toning results.

3. Glute Bridges

Lie on your back with knees bent, feet flat on the floor. Drive your hips up, squeeze your glutes hard at the top, hold for 2 seconds, then lower. Add a resistance band above your knees for extra activation.

4. Donkey Kicks

On all fours, kick one leg back and up, keeping the knee bent at 90 degrees. Squeeze your glute at the top. Do 15 reps per side. Add ankle weights for more intensity.

5. Sumo Squats

Stand with feet wider than shoulder-width, toes pointed out. Lower into a squat, keeping your chest up and knees tracking over your toes. This variation targets your inner thighs and glutes more than a standard squat.