Having strong and well-shaped glutes not only enhances your overall appearance but also plays a crucial role in your overall strength, stability, and athletic performance.

While many people opt for traditional exercises like squats and lunges to target their glutes, there are also effective floor exercises that can help you develop those enviable glute muscles. Incorporating these floor exercises into your fitness routine can yield great results. So let’s dive into some of the best floor exercises to build your glutes.

1. Glute Bridges

Glute bridges are a classic exercise that effectively targets the glutes. To perform a glute bridge, lie on your back with your knees bent and feet flat on the floor.

With your arms at your sides, lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top and then lower your hips back down. Repeat for the desired number of repetitions.

2. Donkey Kicks

Donkey kicks are a popular exercise that specifically isolates and targets the glutes. Start on all fours with your hands directly below your shoulders and your knees below your hips.

Keeping your knee bent, lift one leg up towards the ceiling while maintaining a 90-degree angle at your hip. Squeeze your glutes at the top and then lower your leg back down. Repeat on the other side.

3. Fire Hydrants

Fire hydrants, also known as lateral leg raises, are a great exercise for activating the gluteus medius and gluteus maximus muscles. Start on all fours with your hands directly below your shoulders and your knees below 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 on the other side.

4. Clamshells

Clamshells are another effective exercise for targeting the gluteus medius and gluteus maximus muscles. Start by lying on your side with your knees bent and stacked.

Keeping your feet together, lift the top knee up while maintaining contact between your feet. Pause at the top and then lower your knee back down. Repeat on the other side.

5. Single-Leg Glute Bridge

The single-leg glute bridge is a progression of the regular glute bridge that adds an extra challenge and increased glute activation. Lie on your back with your knees bent and feet flat on the floor. Extend one leg out straight in front of you.

Lift your hips off the ground, using your glute muscles, until your body forms a straight line from your shoulders to your knee. Squeeze your glutes at the top and then lower your hips back down. Repeat on the other leg.

6. Hip Thrusts

Hip thrusts are a more advanced glute exercise that can yield significant results. Sit on the floor with your back against a bench or elevated surface. Place a barbell or weighted object across your hips.

With your feet planted firmly on the ground, lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top and then lower your hips back down. Repeat for the desired number of repetitions.

7. Glute Kickbacks

Glute kickbacks are a simple yet effective exercise to target the glutes. Start on all fours with your hands directly below your shoulders and your knees below your hips.

Keeping your knee bent, kick one leg straight back, squeezing your glutes at the top, and then return to the starting position. Repeat on the other side.

8. Reverse Lunges

While lunges are typically considered a standing exercise, you can modify them to be performed on the floor for an added challenge to your glutes. Start by kneeling on the floor.

Take a step back with one leg and bend both knees to lower your back knee towards the floor. Push through the front heel to return to the starting position. Repeat on the other side.

9. Bulgarian Split Squats

Similar to reverse lunges, Bulgarian split squats are typically done standing but can also be modified to be performed on the floor.

Start by kneeling on the floor with one leg forward and the other leg extended straight back on a bench or elevated surface. Lower your body down into a lunge position, ensuring that your front knee remains above your ankle. Push through the front heel to return to the starting position. Repeat on the other side.

10. Glute Squeezes

A simple yet effective exercise to target the glutes is the glute squeeze. Lie on your back with your knees bent and feet flat on the floor. Squeeze your glutes as hard as you can, lifting your hips slightly off the ground.

Hold for a few seconds and then release. Repeat for the desired number of repetitions.