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

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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!

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