7 Best Killer Glute Exercises At Home | Halytus

A man is using HooKee Smart Gym to deadlift as Glute-Activating Exercise

A sedentary lifestyle, lack of physical activity, and inadequate activation of the gluteal muscles can cause your glutes to become longer and weaker (1). These workouts will help counteract this effect.

Given the amount of time spent sitting, it's crucial to prioritize glute exercises in any strength training regimen.

What is the Gluteus Muscle?

Your buttocks comprise three distinct muscles: the gluteus maximus, gluteus medius, and gluteus minimus. Did you know the glute max is the largest muscle in the human body? (2)

Introductory diagram of the various parts of the gluteal muscles

Remarkably, the significant feature that distinguishes humans from other primates is the comparatively prominent size of our gluteus maximus (3). Due to its substantial strength and magnitude, our gluteus maximus enables us to maintain an upright position effortlessly, which is not possible for other primates with smaller and flatter gluteal muscles.

What Does the Gluteus Do?

Although the gluteus plays a crucial role in enabling us to stand upright, it serves numerous other functions as well. So, let us explore the diverse functions of the gluteus.

  1. The gluteal muscles serve a greater purpose beyond enhancing the appearance of well-fitted denim (4). 
  2. They play an integral role in numerous physical activities, such as running, jumping, climbing, sprinting, and walking. 
  3. Collaborating with critical lower-body muscle groups like the hamstrings, quadriceps, glutes, and hip abductors, the glutes are involved in actions like leg raising, hip rotation, and hip thrusting.
  4. In addition to their involvement in the movement, the gluteal muscles stabilize the pelvis, spine, and hips. These muscles offer support and balance even when the body is stationary. Enhanced gluteal strength can improve comfort while sitting, enhance balance, and improve propulsion during physical activity (5). 
  5. Glutes can also help alleviate day-to-day chronic pains and aches (6).

Why Strong Glute Muscles are so Important?

Overall, having well-developed gluteal muscles not only enhances your appearance but also improves your overall mobility and physical performance. The gluteus, being one of the strongest muscles in your body, plays a vital role in various important functions. 

Therefore, incorporating strength training into your fitness regimen is essential for achieving optimal gluteal strength and size, particularly if you prioritize aesthetics.

7 Best Killer Gluteus Exercises

Ready to take advantage of some severe strength and get moving? Give these glute exercises a shot, both with and without HooKee, in the comfort of your own home.

1. Squats with HooKee

Squats are a great all-around exercise targeting the glutes, that can improve performance in sports and other physical activities. By adding weight to the squat, we can increase their explosive power and speed, making them more effective in their chosen sport. (7

The Benefits:

Adding weight to your squats can provide numerous benefits for your athletic performance and overall health: increased muscle strength, enhanced bone density, and increased calorie burn (8). However, it is important to perform this exercise with proper form and technique to avoid injury. 

Using HooKee Smart home gym could avoid falling injuries fundamentally.

A man is using HooKee Smart Home Gym for squat workouts
Image from Halytus​​

How to

Grab the handle and adjust it to your comfortable resistance. Stand with your feet shoulder-width apart and slowly lower your hips as if sitting on a chair. Push through your heels to return to the standing position.

A man is using HooKee smart gym to sqaut with a proper squat form.
  • Install Hookee on H-board
  • Install the long bar
  • Adjust to the regular training resistance
  • Grab the long bar and get the ends fixed on your elbow.
  • Position your feet at a distance similar to the width of your shoulders. 
  • As you lower yourself into the squat, push your knees outwards instead of letting them collapse inwards. 
  • Keep your upper body relatively straight and ensure the bar maintains a vertical path over the middle of your feet. 
  • Once you have descended to the proper depth where your thighs are parallel to the ground, visualize your feet pressing down onto the floor to lift yourself back up to a standing position. Keep your core braced throughout the exercise and repeat.

2. Supported Single-Leg Deadlift

The single-leg deadlift involves performing a deadlift using only one leg, which makes it a genuine unilateral exercise for the lower body.

The Benefits:

Performing unilateral exercises on one side at a time can help you pinpoint any muscle imbalances while also enhancing your balance and athletic ability (9). By strengthening the muscles around the hip and knee joints, single-leg deadlifts can also help to reduce the risk of injury during other activities.

A man using HooKee Smart Home Gym for Deadlift

How to:     

  1. Stand with your feet shoulder-width apart and place one foot slightly behind the other.
  2. Grab the long bar and get the ends fixed on your elbow.
  3. Keeping your back straight and your core engaged, hinge forward at the hips and lift your back leg off the ground.
  4. Lower the weight towards the ground while keeping your standing leg slightly bent.
  5. Return to the starting position by squeezing your glutes and pushing through your standing leg.
  6. Repeat for the desired number of repetitions and then switch sides.

Glute exercises are an essential part of any fitness routine, and the Halytus Smart Home Gym is an excellent tool for performing these exercises at home. By incorporating glute exercises into your routine and using the Halytus Smart Home Gym, you can strengthen and tone your glutes, improve your posture, and enhance your overall athletic performance.

3. Lateral Lunges

Start with your feet hip-width apart. Take a big step forward with one foot and lower your back knee towards the floor. Push back through your front heel to return to standing. 

  • Alternate legs and do three sets of 12 reps.
A woman is doing Lateral Lunges.

4. Single Leg Glute Bridges

Lie on your back with your knees bent and feet flat on the floor. Squeeze your glutes and lift your hips towards the ceiling. Hold for a second, then lower back down.

  • Do 3 sets of 12 reps.
A woman is doing Lateral Lunges.

5. Fire Hydrants

Get on all fours with your hands directly under your shoulders and knees under your hips. Lift one leg out to the side, keeping your knee bent. Squeeze your glutes and lower back down. Repeat on the other side. 

  • Do 3 sets of 12 reps.
A woman is doing Fire Hydrants

6. Step-ups

Find a sturdy chair or step and stand in front of it. Step up with one foot and lift your other knee towards your chest. Step back down and repeat on the other side. 

  • Do 3 sets of 12 reps.
A woman is doing Step-ups

7. Hip Thrusts

Hip thrusts are a great exercise for targeting the glutes, and they are easy to perform with just a bench or elevated surface. However, they can be challenging to perform with heavy weights. 

  • Do 3 sets of 12 reps.
A woman is doing Hip Thrusts.

How to Use the Halytus Smart Home Gym for Better Glute Exercises

The Halytus Smart Home Gym is an excellent tool for performing glute exercises at home. It has a weight range of 0-100 lbs, a 24/7 digital fitness trainer, 100+ pro workouts, and step-by-step guidance.

To use the Halytus Smart Home Gym for better glute exercises, follow these steps:

  1. Choose a glute exercise you want to perform on APP, such as squats, lunges, and deadlifts.
  2. Set up Hookee Smart Home Gym as guided and the resistance level will be set by App automatically.
  3. Follow the step-by-step guidance from video courses provided by the Halytus App to perform the exercise in proper form.
  4. Use the 24/7 digital fitness trainer in the App to track your real-time performance and adjust as needed.

How Often Should I Work Out My Glutes?

It's important to note that the frequency with which you work out your glutes will depend on your fitness goals and the intensity of your workouts. 

Generally, for those looking to build and tone their glutes, it's recommended to work out the glutes 2-3 times per week, with at least one day of rest in between workouts. However, if you're just looking to maintain your glutes, working them out once a week may be sufficient. It's also important to vary your exercises and incorporate compound and isolation exercises to target all the muscles in your glutes. And don't forget to prioritize recovery with proper nutrition, rest, and stretching to avoid injury and ensure optimal progress.


Botton, C. E., Radaelli, R., Wilhelm, E. N., Rech, A., Brown, L. E., & Pinto, R. S. (2013). Neuromuscular adaptations to unilateral vs. bilateral strength training in women. The Journal of Strength & Conditioning Research, 27(7), 1882-1893.

Buckthorpe M, Stride M, Villa FD. ASSESSING AND TREATING GLUTEUS MAXIMUS WEAKNESS - A CLINICAL COMMENTARY. Int J Sports Phys Ther. 2019;14(4):655-669.

Contreras, B. and Cordoza, G., 2019. Glute Lab: The Art and Science of Strength and Physique Training. Victory Belt Publishing.

Daniel E. Lieberman, David A. Raichlen, Herman Pontzer, Dennis M. Bramble, Elizabeth Cutright-Smith; The human gluteus maximus and its role in running. J Exp Biol 1 June 2006; 209 (11): 2143–2155. doi: https://doi.org/10.1242/jeb.02255

Lindsay J. Distefano, J. Troy Blackburn, Stephen W. Marshall, and Darin A. Padua; Gluteal Muscle Activation During Common Therapeutic Exercises. Journal of Orthopaedic & Sports Physical Therapy 2009 39:7, 532-540

Marzke, M.W., Longhill, J.M. and Rasmussen, S.A. (1988), Gluteus maximus muscle function and the origin of hominid bipedality. Am. J. Phys. Anthropol., 77: 519-528. https://doi.org/10.1002/ajpa.1330770412

Michael P. Reiman, Lori A Bolgla & Janice K. Loudon (2012) A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises, Physiotherapy Theory and Practice, 28:4, 257-268, DOI: 10.3109/09593985.2011.604981

Schoenfeld, B.J. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12), 3497-3506.

Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216. doi:10.1249/JSR.0b013e31825dabb8


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