When it comes to toning and strengthening your glutes, you don’t always need fancy equipment or a gym membership. In fact, you can work on your glutes right from the comfort of your own bed.
In this article, we present seven non-generic glute exercises that you can do while lying on your bed. Get ready to activate and sculpt your glute muscles without even stepping foot on the floor.
GLUTE BRIDGE
- Start by lying on your back with your knees bent and feet flat on the bed.
- Place your arms by your sides.
- Engage your glutes and lift your hips off the bed, creating a straight line from your knees to your shoulders.
- Squeeze your glutes at the top and then lower your hips back down.
- Repeat for a set of 10-15 repetitions.
SINGLE LEG GLUTE BRIDGE
- Similar to the glute bridge, start by lying on your back with your knees bent and feet flat on the bed.
- Extend one leg straight out in front of you.
- Engage your glutes and lift your hips off the bed, using only the leg that is still bent.
- Squeeze your glutes at the top and then lower your hips back down.
- Repeat for a set of 10-15 repetitions on each leg.
CLAMSHELLS
- Lie on your side with your knees bent and stacked on top of each other.
- Rest your head on your arm or use a pillow for support.
- Keeping your feet together, lift your top knee as high as you can without rotating your hips.
- Pause at the top and then lower your knee back down.
- Repeat for a set of 10-15 repetitions on each side.
FIRE HYDRANTS
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Keeping your knee bent, lift one leg out to the side, like a dog at a fire hydrant.
- Pause at the top and then lower your leg back down.
- Repeat for a set of 10-15 repetitions on each leg.
DONKEY KICKS
- Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Keeping your knee bent, lift one leg up behind you, aiming to bring your foot towards the ceiling.
- Pause at the top and then lower your leg back down.
- Repeat for a set of 10-15 repetitions on each leg.
GLUTE SQUEEZES
- Lie on your stomach with your legs extended and your arms by your sides.
- Squeeze your glutes together as tightly as you can and hold for a few seconds.
- Release and repeat for a set of 10-15 repetitions.
LEG LIFTS
- Lie on your stomach with your legs extended and your arms by your sides.
- Lift one leg off the bed, keeping it straight, and raise it as high as you can without straining.
- Pause at the top and then lower your leg back down.
- Repeat for a set of 10-15 repetitions on each leg.
With these seven glute exercises that you can do while lying on your bed, you can effectively target and strengthen your glute muscles without leaving the comfort of your bedroom. Remember to maintain proper form, breathe deeply throughout the exercises, and listen to your body. Consistency is key, so aim to perform this routine at least three times a week. Combine it with a balanced diet and an overall active lifestyle for optimal results. Get ready to sculpt and lift your glutes right from your bed!
