Floor glute exercises – quick routine to improve your butt tone

If you prefer to do floor work to standing for your glutes, then try this quick circuit, which is designed to target all 3 glute muscles. The workout consists of 3 sets of 4 different exercises. In the first set you do 20 reps of everything, the second set 16 reps and the third set 12 reps. So that’s over 300 reps of focused glute toning! For best results, do the workout 3 times a week on non-consecutive days. The full exercise instructions are here and you can also get the floor glute exercises PDF printable with a summary of the instructions.

Floor glute exercises PDF

Info beg int 10

Before you do the workout

Please read these general exercise guidelines.

You need a cushioned surface for these exercises, ideally an exercise mat. If you don’t have an exercise mat, then use a folded quilt or something similar.

Floor glute exercises instructions

 #1 Side leg raise

Floor glute exercises side leg raise

  1. Lie on your left side with your head supported on your arm and right other arm in front to help steady your body.
  2. Bend your left leg a little to give you a comfortable base of support.
  3. Making sure you don’t allow your body to lean backwards, lift and lower your right leg. Keep your foot flexed and pointed slightly towards the floor.
  4. When you’ve done all your reps, turn over and repeat on the left.

#2 Glute bridge

Glute bridge

  1. Lay on your back with knees bent, feet flat on the floor about hip distance apart.
  2. Contract your glute muscles to lift your hips up off the floor into the bridge position. You should finish with your body making a straight line as shown
  3. Release back down and repeat.

#3 Donkey kicks

Donkey kicks

  1. Get into an all-4s kneeling position.
  2. Making sure you keep your back held straight and your knee flexed at 90º, lift one leg up towards the ceiling.  Stop when your thigh is parallel to the floor.
  3. Lower and repeat.
  4. When you’ve done all your reps, repeat on the other leg.

#4 Fire hydrant

Floor glute exercises fire hydrant


  1. Starting from an all-4s kneeling position again, lift one leg out to to side, making sure your knee stays bent at 90°.
  2. Lift as high as you can without rotating your spine and pelvis, then lower and repeat.
  3. When you’ve done all your reps, repeat on the other leg.

Reps chart

Reps chart

Get the floor glute exercises printable

Floor glute exercises printable

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