You can achieve a bigger, rounder, and stronger butt and legs without doing squats with heavy barbells or going to the gym. Build lift, shape, and strength in your glutes with these no-squat workouts. These glute workouts target your glutes from all angles, helping you build a butt you’re proud to show off.
No squats are needed because these nine glute workouts moves target your butt and build them. Consistency is the key to achieving a lifted, firmer, and rounder butt, and you can see results faster than you’d expect. Start today and see the transformation!
5 Home Glute Workouts to Lift and Round Your Butt Without Squats
1. Bent-Leg Kickbacks with Dumbbell
Muscle Target: Gluteus maximus (primary – especially upper fibers), hamstrings (secondary), core stabilizers, pelvic floor
How to Perform step by step:
- Start on all fours — hands directly under shoulders, knees under hips, back flat/neutral (no arching or rounding).
- Place a light dumbbell just above your right knee (rest it securely on the back of your thigh) — or do bodyweight only.
- Keep right knee bent at 90° (foot flexed — toes pointing down toward floor).
- Engage core — press belly button toward spine, keep back flat (no arching or rocking).
- Exhale → squeeze right glute hard and lift leg back and up (heel toward ceiling).
- Raise until thigh is parallel to floor or slightly higher — hold 1–2 seconds at top (max squeeze, feel the glute burn).
- Inhale → lower slowly with control — knee hovers just above floor (don’t rest it).
- Complete all reps on right leg → switch to left leg.
- Reps/Sets: 25 reps per leg × 3 sets
Why It Works: The bent-knee position dramatically reduces hamstring involvement compared to straight-leg kicks, forcing nearly pure gluteus maximus activation. The dumbbell (or bodyweight) squeeze creates a peak contraction at the top, which is excellent for building lift, roundness, and the coveted “shelf” look under the glutes. This exercise also protects the lower back and enables deeper, safer glute activation, making it one of the moves with the highest glute EMG activation when done correctly.
2. Straight-Leg Kickbacks
Muscle Target: Gluteus maximus (primary), hamstrings (lengthening & contraction), core stabilizers
How to Perform step by step:
- Begin on all fours — hands under shoulders, knees under hips, back neutral (flat, no arching).
- Engage core — keep spine flat, hips square.
- Extend right leg straight back — toes pointed or flexed.
- Exhale → squeeze right glute and lift straight leg up toward ceiling (heel leading).
- Raise only as high as you can without rotating hips or arching spine (usually thigh parallel or slightly higher).
- Hold 1 second at top — max glute contraction.
- Inhale → lower slowly — leg hovers just above floor (don’t rest).
- Complete all reps on right leg → switch to left.
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Reps/Sets: 20–25 reps per leg × 3 sets
Why It Works: Straight-leg kickbacks maximize hip extension, which is the primary function of the gluteus maximus. The extended leg position creates a greater stretch and contraction, which helps build lift and power in the buttocks and lengthens and strengthens the hamstrings. This exercise is great for creating a rounded, lifted look and improving posterior chain strength without putting stress on the knees.
3. Glute Bridge
Muscle Target: Gluteus maximus (primary), hamstrings, core (transverse abdominis), lower back stabilizers
How to Perform step by step:
- Lie on your back — knees bent, feet flat on the floor (hip-width apart), heels 12–18 inches from buttocks.
- Place a dumbbell across your hips (optional for added resistance) and hold it in place with your hands.
- Engage core — press lower back gently into floor (slight posterior pelvic tilt).
- Exhale → squeeze glutes hard → drive through heels → lift pelvis toward ceiling.
- Keep shoulders and head on the floor — only hips rise.
- Body forms a straight line from shoulders to knees at top — hold 1–2 seconds (max squeeze).
- Inhale → lower slowly with control — keep tension in glutes (don’t fully relax).
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Reps/Sets: 15–20 reps × 3 sets
Why It Works: Glute bridges are one of the purest glute workouts. They teach you to push through your heels and squeeze your glutes at the top, maximizing activation of the gluteus maximus—the main muscle responsible for size and lift. Glute bridges also strengthen the hamstrings and core while being gentle on the knees and lower back. This makes them ideal for achieving a lifted, rounded butt and improving hip extension power.
4. Single-Leg Glute Bridge
Muscle Target: Gluteus maximus (unilateral – primary), gluteus medius (stability), hamstrings, core, balance muscles
How to Perform step by step:
- Lie on back — knees bent, feet flat hip-width apart.
- Extend one leg straight out — hover it slightly off the ground.
- Engage core — press lower back into floor.
- Exhale → squeeze working glute and lift hips using the foot on the floor.
- Raise until body forms a straight line from shoulders to working knee.
- Hold top 1–2 seconds — max squeeze.
- Inhale → lower hips slowly (don’t fully rest).
- Complete reps on one leg, then switch.
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Reps/Sets: 15–20 reps per leg × 3 sets
Why It Works: The single-leg version increases glute activation and corrects imbalances between the left and right sides. It requires greater stability from the gluteus medius (the side glute) and the deep core, which is excellent for building lift, roundness, and functional strength, as well as improving hip stability and reducing the risk of injury.
5. Crossed-Leg Dumbbell Deadlift
Muscle Target: Gluteus maximus (primary), hamstrings, lower back stabilizers, core, balance
How to Perform step by step:
- Stand tall — hold light dumbbells in front of thighs (or bodyweight only).
- Cross right leg slightly behind left (feet close together).
- Exhale → hinge at hips — push buttocks backward, lower dumbbells down legs (keep back straight/neutral).
- Go as low as comfortable while maintaining neutral spine (feel stretch in glutes/hamstrings).
- Inhale → drive through left heel to return to standing → squeeze glutes hard at top.
- Complete reps → switch leg positions (left behind right).
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Reps: 20 total (10 per side) × 3 sets
Why it works: This glute workouts increases glute and hamstring stretch and activation while challenging balance and stability. The exercise builds eccentric strength, lifts the buttocks, tones the backs of the thighs, and improves hip hinge mechanics. It is excellent for improving shape and strength and for preventing injury.
These glute workouts can be done at home without any equipment. In just four weeks, you’ll see a transformation in your glutes, back, posture, and lower body.
