When I’m not taking gym classes or going for a run, I prefer working out at the gym or at home. But planning my workouts is a pain; that’s where YouTube comes in!
To save time searching, I’ve compiled a list of the best glute workouts for women I’ve tried and loved and keep coming back to.
Let’s start with no-equipment glute workouts you can do at home. Before you begin, ensure you have comfortable sportswear, a water bottle, and a yoga mat for extra support and comfort.
The Best Glute Workouts For Women No Equipment:
10 - 15 Minute Workouts
20 Minute Women's Glute Workouts
The Best Glute Workouts For Women With Resistance Band
If you want to progress to glute workouts that deliver more burn, you need a good-quality set of resistance bands. For glute workouts, I would recommend mini resistance bands, and you can find the best mini resistance bands in this list.
10 Minute Workouts
20 minute Workouts
30 Minute Glute Workouts
The Best Glute Workouts With Dumbbells
10 - 15 Minute Workouts
20-25 Minute Workouts
30 Minute Workouts
The Best Gym Glute Workouts
If you have been practicing at-home butt workouts for a while and are ready to take it to the gym, here are a few good exercises and techniques you can start with. Please do not attempt these exercises if you are a beginner; focus on the technique instead of heavy weights.
If you are just getting started in your strength training journey, here is how I approach strength training in perimenopause.
Bonus: A Party Vibe Glutes:
If you want to start your weekend with a quick but effective at-home butt workout, try this walking squat dance, and trust me, the melody will be stuck in your head for a very long time.
If you have enjoyed this list, you will also like: Best At-Home Abs Workouts for women: From Standing to Deep Core routines
FAQ about Glute workouts for women
How long should a glute workout be?
The quick answer is – as long as you can feel the burn and feel that you pushed your muscles to almost the limit. It also depends on how much time you have and whether it is part of your lower-body workout. To feel the benefit, start with 10 minutes and work your way up. It also depends on your equipment; just a simple resistance band can work the muscle way faster, and you will feel the burn with fewer reps.
I like to check if I pushed myself enough the next day. If my muscles do not feel even a tiny bit sore, I did not push myself enough; if they are too painful, it was a bit too much.
What to eat after a glute workout?
Glutes are one of the biggest muscles in our body, and if you worked it out, it is important to fuel sufficiently for recovery.
Your post-workout meal or a snack should combine protein and carbs to maximize muscle growth.
If I’m not too hungry, I make a smoothie with protein powder or a Greek yogurt bowl with chia seeds, nuts, fruit, and granola.
If I want to fuel for a long time, I make eggs with vegetables and sourdough bread, salmon with sweet or regular potatoes and other vegetables, or a grain bowl with some sort of plant-based protein like tofu or seitan.
As well as refuel with food, make sure you rehydrate and drink plenty of water and electrolytes.
What is the most effective glute workout?
The most effective glute workout is the one that works out different parts of your glutes (glute maximus, medius, and minimus) with resistance applied. To be honest, the most effective glute workout is the one you actually do. So even if it is not working all glute muscles in all directions, if it is done correctly, it is still the best glute workout for you. Have a look at the workouts listed and see which one feels the best for you.
Is it bad to sit down after a glute workout?
Sitting down after a glute workout is as bad as any other time. It will not minimise your gains; however, prolonged sitting is not great in general, and we all should stand up as often as possible during our work hours if we work sitting down. I like to do 10 squats every time I stand up to go to the toilet or make a cup of tea to get the blood flowing in all the muscles that were pressed whilst sitting. My advice is to make sure you stretch your glutes after the workout and keep moving at least for a bit to get the blood flowing to the muscles that you have worked out.
To Summarise,
Finding the right women’s glute workout doesn’t have to be costly or overwhelming. YouTube has many amazing and free options for every fitness level, duration, and equipment. Whether you prefer at-home glute workouts with no equipment or want to add resistance bands and dumbbells for extra intensity, there’s something for everyone.
By following these glute workouts for women, you can build strength and improve glute activation. Remember to listen to your body, maintain proper form, hydrate, and, most importantly, find glute workouts you enjoy and have fun!
Do you have a favorite women’s glute workout on YouTube? Share it in the comments, I’d love to see your recommendations!
Disclaimer:
Barefoot Basil provides health, fitness, and wellness information for educational purposes only. This content is not a substitute for professional medical advice, diagnosis, or treatment.
By following any workouts featured in this article, you are exercising at your own risk. Always use proper form, listen to your body, and seek guidance from a certified fitness professional if needed. Barefoot Basil is not responsible for any injuries, health issues that may result from following these exercises.
Stay safe and enjoy your workout!
Silvija Meilunaite, PN1-NC, CSMC, is a certified nutrition coach and menopause coaching specialist. Combining current scientific research with her own experience of perimenopause, she writes evidence-based articles, practical guides, and in-depth product reviews to help women over 40 make informed decisions about nutrition, strength training, recovery, supplements, non-toxic living, and wellness products.
This article is so helpful! I have saved it so I can refer to it when I want a quick glute workout at home, thanks a lot !
This is a great collection of glutes workouts, thanks!