7 Exercises You Can Do Literally Without Leaving Your Bed To Get Perfect Buttocks

Do you want to wake up your glutes, build a bigger, rounder, firmer butt, and feel powerful before your morning coffee? Try these seven super effective bed glute exercises to tone, lift, and round your glutes while you lie in bed.

You’ll love that you can squeeze these quick exercises in before work or school. They’re also ideal for lazy days or any day you want to work out in bed. These exercises are also perfect for anyone who is limited to lying down while healing from an injury and wants to start building a foundation. Do these exercises 3–4 days per week.

7 Glute Exercises You Can Do Literally Without Leaving Your Bed

1. Hip Lift with March

This exercise is great because it really gets your glutes fired up in-bed.

How to do it:

1. Lie down on your back with your knees bent and heels near your butt. Keep your arms by your side with palms facing down.
2. Press into your heels as you lift your hips up so that your knees, hips, and shoulders create one straight line.
3. Keep your leg bent and squeeze your butt as you lift your right foot off the bed and bring your knee over your right hip.
4. Place your right foot back on the bed and repeat on the opposite side. That’s 1 rep!
5. Repeat for 20 reps.

Why it works:

The traditional bridge engages your gluteus maximus, allowing you to lift your butt off the ground and strengthen your glutes. Adding the march works on your stability and targets your gluteus medius. This muscle shapes your hips and firms the sides of your butt, giving it a perkier look.

2. Lateral Side Plank with Twist

This move, which is done sideways, targets the outer glutes and helps define the waist.

How to do it:

1. Stretch your left arm toward the ceiling. Without touching the bed, slowly lower your hips, then return to the starting position.
2. Keeping your abdomen tight, twist at the waist as you lower your left arm to bring it under your body.
3. Return to the starting position to complete one repetition. Continue for 30 seconds, then repeat with the other side.
4. Do 15 and then repeat with the other side.

Why it works:

This exercise is great for working the gluteus medius and minimus, which are the muscles in your butt that help with hip abduction and side lifting. The twist engages the obliques, which are muscles that run along the inner side of the thigh. It cinches the waist. It creates better proportions. It also lifts and rounds the backside.

3. Leg Lifts with Knee

This dynamic side move is great for shaping your glutes.

How to do it:

1. Lie on your right side with your right knee bent so that your foot is behind you.
2. Lift your head with your right hand and place your left hand on your left hip.
3. Lean on the toes of your left foot and extend your left leg to form a straight line with your body.
4. Keeping your hips sideways, lift your left leg toward the ceiling, then bend your knee and bring it up to your abdomen.
5. Extend the leg up and then lower it with control to return to the starting position. You have one repetition.
6. Continue for 30 seconds and then repeat on other side.
7. Do 15 reps and then switch to the other leg.

Why it works:

This exercise combines abduction, which strengthens the gluteus medius and outer hip muscles, with knee drive, which engages the gluteus maximus. It builds strength and definition while improving hip mobility and stability.

4. Reverse Diamond Crunches

This lower body and core combo targets the glutes and abs.

How to do it:

1. Lie on your back with your arms outstretched at your sides and palms facing down.
2. Bring your feet together and open your knees out to the sides so that the space between your legs resembles a diamond.
3. Push down with your palms and squeeze your abdomen as you lift your feet over your hips.
4. From this position, lift your hips off the bed to bring your feet toward the ceiling.
5. With control, bring your hips back to the bed. (Do not drop your feet). There is one repetition. Continue for 30 seconds.
6. Do 20 repetitions.

Why it works:

The diamond crunches position targets the glutes and inner thighs, while the hip curl focuses on the lower abs and gluteus maximus. Together, these exercises help lift the buttocks and transition smoothly to the hamstrings.

5. V-Up Jackknife

This full-body lift targets the core and gluteal muscles.

How to do it:

1. Lie on your back with thumbs interlocked, arms and legs straight and feet together.
2. Tighten your abdomen as you lift your arms and feet off the bed, keeping your knees and elbows straight.
3. Breathe out as you lift your legs up and out to form a V, and lift your entire upper body off the bed.
4. As you come up, bring your hands forward. Slowly, without touching bed, return to the starting position. You have one repetition. Continue for 30 seconds.
5. Perform 25 repetitions

Why it works:

The V-up jackknife engages the glutes for hip extension and stability. The jackknife targets the lower abs and entire core, helping to tighten and tone the backside, flatten the lower belly, and create a stronger, more lifted appearance. This full-body exercise burns calories and builds endurance.

6. Scissors (Leg Lowers)

The muscles that stabilize the lower abdomen and gluteal region are targeted.

How to do it:

1. Lie on your back with your hands under your hips and palms facing down. Keep your feet in the air and straight.
2. Keeping both legs as straight as possible, tighten your abdomen as you slowly lower your right leg toward the bed until it is parallel to the surface of the bed.
3. Without touching the bed to rest, bring the leg back up to the starting position. Repeat with the opposite leg to complete one repetition.
4. Do 20 repetitions.

Why it works:

The scissor exercise, which involves lowering the body in an eccentric manner, strengthens the lower abdominal muscles and engages the gluteal and hip stabilizer muscles, thereby enhancing the firmness of the under-butt area and improving control, resulting in enhanced form.

7. Dolphin Plank (Pike/Plank Hip Lift)

Finisher that targets the core and gluteal muscles.

How to do it:

1. Get into plank position with your forearms and palms resting on the mat and your shoulders aligned just above your elbows.
2. Your body should draw a straight line between ankles and head.
3. Keeping your core muscles contracted and legs straight, lift your hips upward.
4. Pause and return to the starting position (always with control) to complete one repetition.
5. Do 15 reps

Why it works:

The pike exercise engages the glutes and hamstrings, strengthening the posterior chain. The plank builds deep core endurance, resulting in lifted, stronger glutes, better posture, and a tighter midsection. It’s a powerful finisher that tones your entire backside and burns calories.

You can achieve a rounder, stronger booty without getting out of bed by doing seven of the best glute exercises you can do from bed. These exercises will tone, lift, and build your booty.

Last Updated: March 2026 – Completely Rewritten