Female Glutes Exercises At Home The best glutes exercises to try instead:
In addition to doing squats, add these exercises to your workout routine to tone and work your glutes:
1. Single-leg deadlifts
A single-leg deadlift is a great exercise for runners working on their lower body strength. It’s also good for those trying to tone their lower body, as it targets the back, core, and legs. To do a single-leg deadlift, hold a dumbbell or kettlebell in your hands and stand with your legs shoulder-width apart. Leaning forward, hinging at the hips, shift your weight onto one leg and extend the other leg straight out behind you, pitching your body forward until your leg is out straight behind you and lifted as far as you can go. Return to your start position and repeat on the other leg. That’s one rep. Aim for 20 reps, 10 on each leg.

2. Glute bridges
Another simple exercise, a glute bridge targets the hamstrings and the gluteus maximus, while also working the core. To do a glute bridge, lie on your back, with your knees bent and your feet flat on the floor. Engaging your core (think about sucking your belly button in towards your spine), lift your hips up so your knees, hips, and shoulders form a straight line. Squeeze your glutes at the top, then lower your hips back down to the starting position — that’s one rep. Aim for two sets of 10 repetitions.

3. Frog pumps
Similar to glute bridges, frog pumps work he gluteus maximus, the gluteus medius and the gluteus minimus. To do frog pumps, lie on your back and bring the soles of your feet together into a ‘frog’ position. Then, similar to a glute bridge, raise your hips towards the sky, pausing at the top to squeeze your glutes, before lowering back down. That’s one rep, aim for two sets of 10 repetitions.
4. Donkey kicks
Donkey kicks are a brilliant way of targeting the gluteus medius (your side glutes). They are also relatively easy to do and only require you to have an exercise mat, although you can add a resistance band above your knees to make the exercise more challenging.
To do a donkey kick, get onto all fours, with your hands underneath your shoulders and your knees underneath your hips. Without rounding your spine, keeping the 90-degree angle in your knee, lift your leg straight up and back towards the ceiling, with your foot flexed. Lower it back slowly to starting position — that’s one rep. Aim for 20 reps, 10 on each side.
5. Reverse lunges
Reverse lunges target your core, glutes, calves, and hamstrings. They can be performed with just your bodyweight or with dumbbells in your hands for a more challenging workout.
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To do a reverse lunge, stand with your feet shoulder-width apart and engage your core. Step backward with your right foot, keeping your right heel off the ground, and bend both knees to sink into a lunge. Think about keeping your core engaged and your hips tucked in under your body. Push through the heel of your left foot to return to your starting position. Then repeat on the other side. Aim for 20 reps, 10 on each side.

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