{"id":12115,"date":"2025-01-17T18:12:30","date_gmt":"2025-01-17T18:12:30","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=12115"},"modified":"2025-01-17T18:12:34","modified_gmt":"2025-01-17T18:12:34","slug":"want-to-build-stronger-glutes-do-these-5-exercises","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/","title":{"rendered":"Want To Build STRONGER Glutes? Do These 5 Exercises!!\u00a0"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Here are 5 of my go-to exercises for building stronger glutes. As you can see, these exercises do not require a lot of equipment so they can be done at home, the gym, or anywhere! <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Posterior Chain Dominant Reverse Lunges <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">With this reverse lunge variation you will have more of a forward lean in your torso, a slightly bigger stride back, and will keep the shin of your planted\/working leg in a more vertical position and knee closer to your heel (less ankle dorsiflexion and forward knee tracking). This will target more posterior chain muscles.<\/p>\n\n\n\n<p class=\"has-text-align-left\">You may perform this exercise by alternating legs, or you may perform the target number of reps on one side before switching legs.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Reverse Lunges (posterior chain dominant)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/RXUQiDunZOk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Adopt your preferred foot width. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">On the foot that is going to remain planted, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the rep (or full set if you are not alternating sides). Pretend you are suctioning or screwing your foot to the floor. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Keep your arms rigid, lats engaged, and pretend you are trying to crush oranges in your armpits. This will help keep your arms and the weights from swinging. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection\/think about wrinkling the front of your shirt like you would during a dead bug. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now perform a reverse lunge. Once you hit your full range (a range where you are able to maintain proper form), press away from the surface with your front\/planted leg and return to the top\/starting position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Aim to do most of the work (75% or more) with your planted leg, versus pushing off with your \u201cstepping\u201d leg. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are performing the lunges, pretend you are \u201cpulling\u201d your body down with your leg. Don\u2019t just mindlessly drop down. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"> In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 6-12 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Negative 1.5 Rep Hip Thrusts<\/strong><\/p>\n\n\n\n<p class=\"\">Despite what you&#8217;ve been led to believe, you do NOT need to do barbell hip thrusts to build strong glutes! Here is one of my go-to hip thrust variations. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative 1.5 Rep Hip Thrusts\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/RzTliQYndsk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Set yourself up so your shoulder blade\/upper back area, and upper arms are positioned on a bench, chair, or other stable surface. Your head, torso and hips should be in a stacked position. You should feel very stable on the surface. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">If you are using weight, hold the weight on your hips. You may also use band resistance. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place your feet so they are approximately hip width apart. Figure out what position works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Bend your knees to roughly a 90 degree angle, and place your shins in a relatively vertical position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection\/think about wrinkling the front of your shirt like you would during a dead bug. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now take 3-5 seconds and lower your hips to a range where you can maintain proper form. Once you get to the bottom position, use your glutes to lift your hips halfway to the top position, back to the bottom position, and finally, back to the top position (all at normal speed). This is one rep. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Don\u2019t let your weight shift to your forefeet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In the top position, your body should form a straight line from your shoulders to knees. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you get to the top position, hold for a count or more and really flex\/squeeze your glutes. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 6-12 reps.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Single Leg Rear Foot Elevated RDL&#8217;s (back foot against a couch\/wall)<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the glutes and hamstrings, and is a great example of a \u201cloaded stretch.\u201d In this exercise you will rest the sole of your foot on the supporting side (back leg) against a couch, wall, or other stable surface. This will be more challenging than when your foot is pressing down on a surface. This side will serve as a \u201ckickstand,\u201d and will provide minimal assistance.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Rear Foot Elevated RDL&#039;s (back foot against a couch\/wall)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Wc6Y4Ky6iTE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Stand on one foot, and rest the sole of your foot on the supporting side (back leg) against a couch, wall, or other stable surface. Figure out what stride length works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your head, torso and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">On the foot of the front\/working leg, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Keep your arms rigid, lats engaged, and pretend you are crushing oranges in your armpits. For the duration of the exercise, your arms\/weights should not travel ahead of your body. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection\/think about wrinkling the front of your shirt like you would during a dead bug. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now hinge\/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are hinging, pretend you are \u201cpulling\u201d your body back\/down with your posterior chain muscles. Don\u2019t just mindlessly drop down. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you reach your full range, use your posterior chain muscles and press your body away from the floor and back to the top\/starting position. Use a range where you can maintain proper form. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Perform the lockout by flexing\/squeezing your glutes and hamstrings and extend your hips, and extend your knee. Use as little assistance from the supporting leg as possible. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 6-12 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"938\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/01\/image.jpeg?resize=750%2C938&#038;ssl=1\" alt=\"This image has an empty alt attribute; its file name is IMG_7238-8.47.30-AM-6.jpg\" class=\"wp-image-12125\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/01\/image.jpeg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/01\/image.jpeg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#ddd9d9\"><strong>BUILD your lower body and core strength, and improve your mobility and athleticism<\/strong> with this comprehensive and effective program! Currently being followed by THOUSANDS of people in at least 50 countries. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. <strong>Great for home AND gym workouts<\/strong>!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-f2cbd58a347f5ff7a86be86fa3b8d363\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Single Leg Glute Bridges With Yoga Block Squeeze + Pause<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the glutes and hip flexors. Adding the yoga block makes these tougher and helps eliminate any compensating (people often compensate by arching the back), so your range of motion will likely be a bit smaller. If you don\u2019t have a yoga block, you may use another similarly sized object. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Glute Bridges With Yoga Block Squeeze + Pause\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/kTkOHh2Bcl4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Keep your upper arms on the floor, and point your forearms up towards the ceiling. Aim to use as little support from your upper body as possible. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a single leg glute bridge position. Bend one knee, and place your shin in a vertical position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">On one side, place a yoga block between your thigh and torso. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, maintain pressure against the yoga block with your thigh. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection\/think about wrinkling the front of your shirt like you would during a dead bug. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lift\/extend your hips by pressing through the back of your foot and using your glutes, NOT by arching your lower back and flaring your ribcage. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In the top position, your body should form a straight line from your shoulders to knee. Hold for 3-5 seconds and really flex\/squeeze your glutes. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to drop. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-15 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Negative 1.5 Rep Rear Foot Elevated Split Squats<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the glutes, quadriceps, and hamstrings, and the muscles in the foot and lower leg. You will use a negative 1.5 rep tempo, which I will describe below. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative 1.5 Rep Rear Foot Elevated Split Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/xo31ME9MqlU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a split squat position, and adopt your preferred foot width and positioning. Elevate the forefoot or top of your back foot on a bench, box, or other stable surface. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your head, torso and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Keep your arms rigid, lats engaged, and pretend you are trying to crush oranges in your armpits. This will help keep your arms and the weights from swinging.  <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">On the front foot, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection\/think about wrinkling the front of your shirt like you would during a dead bug. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now perform a split squat and take 3-5 seconds and lower yourself down to a range where you are able to maintain proper form. Stand halfway up, squat back down, and finally, press your body away from the floor and back to the top\/starting position (all at normal speed). This is one rep. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are performing the split squats, pretend you are \u201cpulling\u201d your body down with your legs. Don\u2019t just mindlessly drop down. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 5-10 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-11505\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&amp;ssl=1 819w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=240%2C300&amp;ssl=1 240w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=768%2C960&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#e4e4e4\"><strong>Build full body strength, mobility, and athleticism.<\/strong> The value this program provides is unmatched! For intermediates to advanced in terms of training experience and ability, and also coaches. <strong>Home workout friendly, and great for gym workouts!&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-f54035ce1f551e384fe41005ac460105\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-full-body-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<p class=\"\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here are 5 of my go-to exercises for building stronger glutes. As you can see, these exercises do not require a lot of equipment so they can be done at home, the gym, or anywhere! #1) Posterior Chain Dominant Reverse Lunges With this reverse lunge variation you will have more of a forward lean in your torso, a slightly bigger stride back, and will keep the shin of your planted\/working leg in a more vertical position and knee closer to your heel (less ankle dorsiflexion and forward knee tracking). This will target more posterior chain muscles. You may perform this exercise by alternating legs, or you may perform the target number of reps on one side before switching legs. Coaching Tips: Do 2-3 sets of 6-12 reps per side. #2) Negative 1.5 Rep Hip Thrusts Despite what you&#8217;ve been led to believe, you do NOT need to do barbell hip thrusts to build strong glutes! Here is one of my go-to hip thrust variations. Coaching Tips: Do 2-3 sets of 6-12 reps. #3) Single Leg Rear Foot Elevated RDL&#8217;s (back foot against a couch\/wall) This exercise strengthens the glutes and hamstrings, and is a great example of a \u201cloaded stretch.\u201d In this exercise you will rest the sole of your foot on the supporting side (back leg) against a couch, wall, or other stable surface. This will be more challenging than when your foot is pressing down on a surface. This side will serve as a \u201ckickstand,\u201d and will provide minimal assistance. Coaching Tips: Do 2-3 sets of 6-12 reps per side. BUILD your lower body and core strength, and improve your mobility and athleticism with this comprehensive and effective program! Currently being followed by THOUSANDS of people in at least 50 countries. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! LEARN MORE #4) Single Leg Glute Bridges With Yoga Block Squeeze + Pause This exercise strengthens the glutes and hip flexors. Adding the yoga block makes these tougher and helps eliminate any compensating (people often compensate by arching the back), so your range of motion will likely be a bit smaller. If you don\u2019t have a yoga block, you may use another similarly sized object. Coaching Tips: Do 2-3 sets of 8-15 reps per side. #5) Negative 1.5 Rep Rear Foot Elevated Split Squats This exercise strengthens the glutes, quadriceps, and hamstrings, and the muscles in the foot and lower leg. You will use a negative 1.5 rep tempo, which I will describe below. Coaching Tips: Do 2-3 sets of 5-10 reps per side. Build full body strength, mobility, and athleticism. The value this program provides is unmatched! For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":12129,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1,34,33,20,851,26,592,753],"tags":[932,933,935,936,1103,1105,1104,1207,909,919,914,917,912,916,908,918,899,900,943,939,940,946,942,944,945,941,1576,958,960,891,957,959,890,956,955,484,1106,280,923,278,920,279,907,482,913,1502,481,921,1610,799,697,1107,696,483,480,65,915,910,911,347,922,931,384,898,930,934,938,948,360,77,141,361,947,951,491,426,434,952,581,1575,66,1607,479,667,1620,166,222,1109,1577,820,706,713,677,715,714,822,508,507,821,282,635,961,954,1634,353,621,281,767,620,700,619,710,671,670,1619,223,403,380],"class_list":["post-12115","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-glute-exercises","category-hamstring-exercises","category-hinging-movement","category-home-workouts","category-lower-body-exercises","category-minimal-equipment","category-running-exercises","tag-best-booty-building-exercise","tag-best-booty-building-exercises","tag-best-booty-building-workout","tag-best-booty-building-workouts","tag-best-booty-exercise","tag-best-booty-exercises","tag-best-booty-workout","tag-best-booty-workouts","tag-best-butt-building-exercise","tag-best-butt-building-exercises","tag-best-butt-building-workout","tag-best-butt-building-workouts","tag-best-butt-exercise","tag-best-butt-exercises","tag-best-butt-workout","tag-best-butt-workouts","tag-best-glute-exercise","tag-best-glute-workout","tag-best-hamstring-building-exercise","tag-best-hamstring-building-exercises","tag-best-hamstring-building-workout","tag-best-hamstring-building-workouts","tag-best-hamstring-exercise","tag-best-hamstring-exercises","tag-best-hamstring-workout","tag-best-hamstring-workouts","tag-best-hip-thrust-exercises","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-booty-building","tag-booty-exercise","tag-booty-exercises","tag-booty-strengthening","tag-booty-training","tag-booty-workout","tag-booty-workouts","tag-butt-building","tag-butt-exercise","tag-butt-exercises","tag-butt-strengthening","tag-butt-workout","tag-butt-workouts","tag-dumbbell-only-lower-body-exercises","tag-dumbbell-workouts","tag-glute-bridge","tag-glute-bridge-form","tag-glute-bridges","tag-glute-building","tag-glute-exercise","tag-glute-exercises","tag-glute-max","tag-glute-medius-exercise","tag-glute-strengthening","tag-glute-training","tag-glute-training-for-athletes","tag-glute-training-for-runners","tag-glute-workout","tag-glute-workouts","tag-glute-workouts-for-athletes","tag-glute-workouts-for-runners","tag-hamstring-building","tag-hamstring-curl","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-athletes","tag-hamstring-training-for-runners","tag-hamstring-workout","tag-hamstring-workouts","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-runners","tag-hip-thrust","tag-hip-thrust-exercises","tag-hip-thrusts","tag-home-lower-body-dumbbell-workout","tag-home-workout","tag-home-workouts","tag-hotel-exercises","tag-hotel-workout","tag-hotel-workouts","tag-how-to-do-glute-bridges","tag-how-to-do-hip-thrusts","tag-leg-building","tag-leg-day","tag-leg-exercise","tag-leg-exercises","tag-leg-extension","tag-leg-extensions","tag-leg-sculpting","tag-leg-training","tag-leg-workout","tag-lower-body-scuplting","tag-lower-body-training","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-muscle-building","tag-quad-building","tag-quad-exercise","tag-quad-exercises","tag-quad-work","tag-quad-workout","tag-quadriceps","tag-quadriceps-exercise","tag-quadriceps-workout","tag-train-at-home","tag-train-from-home","tag-travel-exercises","tag-travel-workout","tag-travel-workout-for-women","tag-travel-workouts","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Want To Build STRONGER Glutes? Do These 5 Exercises!!\u00a0 - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Here are 5 of my go-to exercises for building stronger glutes. As you can see, these exercises do not require a lot of equipment so they can be done at home, the gym, or anywhere!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Want To Build STRONGER Glutes? Do These 5 Exercises!!\u00a0 - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"Here are 5 of my go-to exercises for building stronger glutes. As you can see, these exercises do not require a lot of equipment so they can be done at home, the gym, or anywhere!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-01-17T18:12:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-17T18:12:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/01\/IMG_7552.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"872\" \/>\n\t<meta property=\"og:image:height\" content=\"989\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/want-to-build-stronger-glutes-do-these-5-exercises\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/want-to-build-stronger-glutes-do-these-5-exercises\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"Want To Build STRONGER Glutes? Do These 5 Exercises!!\u00a0\",\"datePublished\":\"2025-01-17T18:12:30+00:00\",\"dateModified\":\"2025-01-17T18:12:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/want-to-build-stronger-glutes-do-these-5-exercises\\\/\"},\"wordCount\":2146,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/want-to-build-stronger-glutes-do-these-5-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/01\\\/IMG_7552.jpg?fit=872%2C989&ssl=1\",\"keywords\":[\"best booty building exercise\",\"best booty building exercises\",\"best booty building workout\",\"best booty building workouts\",\"best booty exercise\",\"best booty exercises\",\"best booty workout\",\"best booty workouts\",\"best butt building exercise\",\"best butt building exercises\",\"best butt building workout\",\"best butt building workouts\",\"best butt exercise\",\"best butt exercises\",\"best butt workout\",\"best butt workouts\",\"best glute exercise\",\"best glute workout\",\"best hamstring building exercise\",\"best hamstring building exercises\",\"best hamstring building workout\",\"best hamstring building workouts\",\"best hamstring exercise\",\"best hamstring exercises\",\"best hamstring workout\",\"best hamstring workouts\",\"best hip thrust exercises\",\"best home training program\",\"best home workout\",\"best home workout exercise\",\"best home workout exercises\",\"best home workout program\",\"best home workouts\",\"best minimal equipment exercise\",\"best minimal equipment workout\",\"booty building\",\"booty exercise\",\"booty exercises\",\"booty strengthening\",\"booty training\",\"booty workout\",\"booty workouts\",\"butt building\",\"butt exercise\",\"butt exercises\",\"butt strengthening\",\"butt workout\",\"butt workouts\",\"dumbbell only lower body exercises\",\"dumbbell workouts\",\"glute bridge\",\"glute bridge form\",\"glute bridges\",\"glute building\",\"glute exercise\",\"glute exercises\",\"glute max\",\"glute medius exercise\",\"glute strengthening\",\"glute training\",\"glute training for athletes\",\"glute training for runners\",\"glute workout\",\"glute workouts\",\"glute workouts for athletes\",\"glute workouts for runners\",\"hamstring building\",\"hamstring curl\",\"hamstring exercise\",\"hamstring exercises\",\"hamstring strengthening\",\"hamstring training\",\"hamstring training for athletes\",\"hamstring training for runners\",\"hamstring workout\",\"hamstring workouts\",\"hamstring workouts for athletes\",\"hamstring workouts for runners\",\"hip thrust\",\"hip thrust exercises\",\"hip thrusts\",\"home lower body dumbbell workout\",\"home workout\",\"home workouts\",\"hotel exercises\",\"hotel workout\",\"hotel workouts\",\"how to do glute bridges\",\"how to do hip thrusts\",\"leg building\",\"leg day\",\"leg exercise\",\"leg exercises\",\"leg extension\",\"leg extensions\",\"leg sculpting\",\"leg training\",\"leg workout\",\"lower body scuplting\",\"lower body training\",\"minimal equipment\",\"minimal equipment exercise\",\"minimal equipment workout\",\"muscle building\",\"quad building\",\"quad exercise\",\"quad exercises\",\"quad work\",\"quad workout\",\"quadriceps\",\"quadriceps exercise\",\"quadriceps workout\",\"train at home\",\"train from home\",\"travel exercises\",\"travel workout\",\"travel workout for women\",\"travel workouts\"],\"articleSection\":[\"Fitness\",\"Glute Exercises\",\"Hamstring Exercises\",\"Hip Hinging\",\"Home Workouts\",\"Lower Body Exercises\",\"Minimal Equipment\",\"Running Exercises\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/want-to-build-stronger-glutes-do-these-5-exercises\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/want-to-build-stronger-glutes-do-these-5-exercises\\\/\",\"name\":\"Want To Build STRONGER Glutes? Do These 5 Exercises!!\u00a0 - Meghan Callaway\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/want-to-build-stronger-glutes-do-these-5-exercises\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/want-to-build-stronger-glutes-do-these-5-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/01\\\/IMG_7552.jpg?fit=872%2C989&ssl=1\",\"datePublished\":\"2025-01-17T18:12:30+00:00\",\"dateModified\":\"2025-01-17T18:12:34+00:00\",\"description\":\"Here are 5 of my go-to exercises for building stronger glutes. As you can see, these exercises do not require a lot of equipment so they can be done at home, the gym, or anywhere!\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/want-to-build-stronger-glutes-do-these-5-exercises\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/want-to-build-stronger-glutes-do-these-5-exercises\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/want-to-build-stronger-glutes-do-these-5-exercises\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/01\\\/IMG_7552.jpg?fit=872%2C989&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/01\\\/IMG_7552.jpg?fit=872%2C989&ssl=1\",\"width\":872,\"height\":989},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/want-to-build-stronger-glutes-do-these-5-exercises\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Want To Build STRONGER Glutes? Do These 5 Exercises!!\u00a0\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"name\":\"Meghan Callaway\",\"description\":\"Achieve Your Goals | MC Fitness \",\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\",\"name\":\"MC Fitness\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"contentUrl\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"width\":653,\"height\":347,\"caption\":\"MC Fitness\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/meghancallawayfitness\\\/\",\"https:\\\/\\\/x.com\\\/fitfaststrong\",\"https:\\\/\\\/www.instagram.com\\\/meghancallaway\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/meghancallawayofficial\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/meghanc12\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\",\"name\":\"Meghan\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"caption\":\"Meghan\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Want To Build STRONGER Glutes? Do These 5 Exercises!!\u00a0 - Meghan Callaway","description":"Here are 5 of my go-to exercises for building stronger glutes. As you can see, these exercises do not require a lot of equipment so they can be done at home, the gym, or anywhere!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/","og_locale":"en_US","og_type":"article","og_title":"Want To Build STRONGER Glutes? Do These 5 Exercises!!\u00a0 - Meghan Callaway","og_description":"Here are 5 of my go-to exercises for building stronger glutes. As you can see, these exercises do not require a lot of equipment so they can be done at home, the gym, or anywhere!","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2025-01-17T18:12:30+00:00","article_modified_time":"2025-01-17T18:12:34+00:00","og_image":[{"width":872,"height":989,"url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/01\/IMG_7552.jpg","type":"image\/jpeg"}],"author":"Meghan","twitter_card":"summary_large_image","twitter_creator":"@fitfaststrong","twitter_site":"@fitfaststrong","twitter_misc":{"Written by":"Meghan","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"Want To Build STRONGER Glutes? Do These 5 Exercises!!\u00a0","datePublished":"2025-01-17T18:12:30+00:00","dateModified":"2025-01-17T18:12:34+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/"},"wordCount":2146,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/01\/IMG_7552.jpg?fit=872%2C989&ssl=1","keywords":["best booty building exercise","best booty building exercises","best booty building workout","best booty building workouts","best booty exercise","best booty exercises","best booty workout","best booty workouts","best butt building exercise","best butt building exercises","best butt building workout","best butt building workouts","best butt exercise","best butt exercises","best butt workout","best butt workouts","best glute exercise","best glute workout","best hamstring building exercise","best hamstring building exercises","best hamstring building workout","best hamstring building workouts","best hamstring exercise","best hamstring exercises","best hamstring workout","best hamstring workouts","best hip thrust exercises","best home training program","best home workout","best home workout exercise","best home workout exercises","best home workout program","best home workouts","best minimal equipment exercise","best minimal equipment workout","booty building","booty exercise","booty exercises","booty strengthening","booty training","booty workout","booty workouts","butt building","butt exercise","butt exercises","butt strengthening","butt workout","butt workouts","dumbbell only lower body exercises","dumbbell workouts","glute bridge","glute bridge form","glute bridges","glute building","glute exercise","glute exercises","glute max","glute medius exercise","glute strengthening","glute training","glute training for athletes","glute training for runners","glute workout","glute workouts","glute workouts for athletes","glute workouts for runners","hamstring building","hamstring curl","hamstring exercise","hamstring exercises","hamstring strengthening","hamstring training","hamstring training for athletes","hamstring training for runners","hamstring workout","hamstring workouts","hamstring workouts for athletes","hamstring workouts for runners","hip thrust","hip thrust exercises","hip thrusts","home lower body dumbbell workout","home workout","home workouts","hotel exercises","hotel workout","hotel workouts","how to do glute bridges","how to do hip thrusts","leg building","leg day","leg exercise","leg exercises","leg extension","leg extensions","leg sculpting","leg training","leg workout","lower body scuplting","lower body training","minimal equipment","minimal equipment exercise","minimal equipment workout","muscle building","quad building","quad exercise","quad exercises","quad work","quad workout","quadriceps","quadriceps exercise","quadriceps workout","train at home","train from home","travel exercises","travel workout","travel workout for women","travel workouts"],"articleSection":["Fitness","Glute Exercises","Hamstring Exercises","Hip Hinging","Home Workouts","Lower Body Exercises","Minimal Equipment","Running Exercises"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/","name":"Want To Build STRONGER Glutes? Do These 5 Exercises!!\u00a0 - Meghan Callaway","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/01\/IMG_7552.jpg?fit=872%2C989&ssl=1","datePublished":"2025-01-17T18:12:30+00:00","dateModified":"2025-01-17T18:12:34+00:00","description":"Here are 5 of my go-to exercises for building stronger glutes. As you can see, these exercises do not require a lot of equipment so they can be done at home, the gym, or anywhere!","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/01\/IMG_7552.jpg?fit=872%2C989&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/01\/IMG_7552.jpg?fit=872%2C989&ssl=1","width":872,"height":989},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/want-to-build-stronger-glutes-do-these-5-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"Want To Build STRONGER Glutes? Do These 5 Exercises!!\u00a0"}]},{"@type":"WebSite","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","name":"Meghan Callaway","description":"Achieve Your Goals | MC Fitness ","publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/meghancallawayfitness.com\/my-blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization","name":"MC Fitness","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","contentUrl":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","width":653,"height":347,"caption":"MC Fitness"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/meghancallawayfitness\/","https:\/\/x.com\/fitfaststrong","https:\/\/www.instagram.com\/meghancallaway\/","https:\/\/www.pinterest.com\/meghancallawayofficial\/","https:\/\/www.youtube.com\/user\/meghanc12"]},{"@type":"Person","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa","name":"Meghan","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","caption":"Meghan"}}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/01\/IMG_7552.jpg?fit=872%2C989&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/12115","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/comments?post=12115"}],"version-history":[{"count":5,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/12115\/revisions"}],"predecessor-version":[{"id":12131,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/12115\/revisions\/12131"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/12129"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=12115"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=12115"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=12115"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}