7 Glute Exercises You Can Do Lying On Your Bed

1. Donkey Kick

Donkey kicks are a great exercise for targeting your glutes and improving balance. To perform a donkey kick:

1. Start on all fours with your hands directly under your shoulders and your knees under your hips.
2. Engage your core and lift one leg up, keeping your knee bent at a 90-degree angle.
3. Squeeze your glutes at the top and then lower your leg back down.
4. Repeat for 3 sets of 12-15 reps on each leg.

2. Glute Bridges

Glute bridges are a great exercise for targeting your glutes and hamstrings. To perform a glute bridge:

1. Lie on your back with your knees bent and feet flat on the ground.
2. Engage your core and squeeze your glutes as you lift your hips off the ground.
3. Hold for a few seconds at the top and then lower back down.
4. Repeat for 3 sets of 12-15 reps.

3. Clamshell

Clamshells are a simple yet effective exercise for targeting your glutes and outer thighs. To perform this exercise:

1. Lie on your side with your knees bent and feet together.
2. Place a resistance band just above your knees.
3. Keeping your feet together, lift your top knee as high as you can without rotating your hips.
4. Slowly lower your knee back down.
5. Repeat for 3 sets of 12-15 reps on each side.

4. Fire Hydrants

Fire hydrants are another great exercise for targeting your glutes and improving balance. To perform a fire hydrant:

1. Start on all fours with your hands directly under your shoulders and your knees under your hips.
2. Engage your core and lift one leg out to the side, keeping your knee bent at a 90-degree angle.
3. Squeeze your glutes at the top and then lower your leg back down.
4. Repeat for 3 sets of 12-15 reps on each leg.

5. Leg lifts with knee

This a great glute exercises for targeting your butt, quads, and thigts. To perform:

1. Lie on your right side with your right knee bent so that your foot is behind you.
2. Lift your head with your right hand and place your left hand on your left hip.
3. Lean on the toes of your left foot and extend your left leg to form a straight line with your body.
4. Keeping your hips sideways, lift your left leg toward the ceiling, then bend your knee and bring it up to your abdomen.
5. Extend the leg up and then lower it with control to return to the starting position. You have one repetition.
6. Continue for 30 seconds and then repeat on other side.
7. Do 15 reps and then switch to the other leg.

6. Glute Bridges with Marching

Glute bridges with marching are a great exercise for targeting your glutes and improving hip stability. To perform this exercise:

1. Lie on your back with your knees bent and feet flat on the ground.
2. Place a resistance band just above your knees.
3. Engage your core and squeeze your glutes as you lift your hips off the ground.
4. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
5. Slowly lower your foot back down.
6. Repeat on the other side.
7. Continue alternating for 3 sets of 12-15 reps on each side.

7- Scissors

1. Lie on your back with your hands under your hips and palms facing down. Keep your feet in the air and straight.
2. Keeping both legs as straight as possible, tighten your abdomen as you slowly lower your right leg toward the bed until it is parallel to the surface of the bed.
3. Without touching the bed to rest, bring the leg back up to the starting position. Repeat with the opposite leg to complete one repetition.
4. Do 20 repetitions.