7 Glute Exercises that You Can Do Without Getting Out of Bed

| January 20, 2023 | Bodybuilding and Fitness Nutrition | No Comments

If you’re looking to tone your glutes but don’t have the time or energy to hit the gym, you’re in luck. Here are 7 glute exercises that you can do right from the comfort of your own bed:

Glute bridge:

  • Lie on your back with your knees bent and feet flat on the mattress.
  • Push through your heels to raise your hips towards the ceiling, squeezing your glutes at the top.
  • Lower your hips back down to the starting position.

Fire hydrants:

  • Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
  • Keeping your knee bent, lift your right leg out to the side, squeezing your glute as you lift.
  • Lower your leg back down to the starting position and repeat on the other side.

Leg raises:

  • Lie on your back with your hands at your sides.
  • Slowly raise one leg towards the ceiling, squeezing your glute as you lift.
  • Lower your leg back down to the starting position and repeat on the other side.

Clamshells:

  • Lie on your side with your knees bent and your feet together.
  • Keeping your feet touching, lift your top knee as high as you can, squeezing your glute as you lift.
  • Lower your knee back down to the starting position and repeat on the other side.

Scissor kicks:

  • Lie on your back with your hands at your sides.
  • Slowly raise your right leg toward the ceiling while simultaneously raising your left leg toward the ceiling.
  • Lower both legs back down to the starting position and repeat on the other side.

Donkey kicks:

  • Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
  • Keeping your knee bent, lift your right leg and kick your heel towards the ceiling.
  • Lower your leg back down to the starting position and repeat on the other side.

Lying leg curls:

  • Lie on your stomach with your hands at your sides.
  • Slowly raise your right leg towards your glutes, squeezing your glute as you lift.
  • Lower your leg back down to the starting position and repeat on the other side.

These exercises are a great way to tone and strengthen your glutes without ever having to leave your bed. Remember to engage your core and breathe as you perform each exercise. Aim for 3-4 sets of 10-15 reps for each exercise. Happy toning!