6 Glute Exercises at Home to Tone Your Butt and Improve Your Waist-to-Hip Ratio

glutes workout

Waist-to-Hip Ratio is the Key to Female Physical Attraction

Women have a certain gift that men don’t have, and they can get this from glute exercises at home.

Let me explain. A woman’s beauty carries a lot of weight in our society. But don’t blame the superficiality of men, it’s biology. According to evolutionary biology, men are wired to find women with a certain physique more attractive.

This physique is the typical hourglass physique you see Instagram models and influencers have. But if you’re like most women, you probably don’t have the tone butt that you want.

And what’s worse is that you’ve been going on all these crash diets and doing hours upon hours of cardio with no results. The last thing you want to do is put in countless hours of hard work without having the beautiful body you desire.

With the right approach, you can have that flawless, tone, body you deserve. The right glute exercises at home will have so many DMs flooding your Instagram, you won’t know what to do.

Women are the most beautiful creatures that roam the earth, but you need to follow the right structure to optimize your beauty.

Well, if you improve your waist-to-ratio by doing glute exercises at home, you’ll be sure to glow and bring out your best self. What more could you ask for? Build the body you crave all from the comfort of your own home.


Waist-to-Hip Ratio

The waist-to-hip ratio is the sign of physical attraction in women. It’s the ratio of your hips to your waist. The wider your hips are and the more narrow your waist is, the better the hip-to-waist ratio you’ll have.

Ideally, you want your waist to be roughly 70% of your hips. This will give you the astonishing waist-to-hip ratio you’re looking for that will turn every guy’s heads in the gym, beach, and pool parties.

The perfect waist-to-hip ratio will give you the hourglass shape many sex symbols have like Jennifer Lopez.

A stunning waist-to-hip ratio represents beauty, fertility, and vitality.

To improve your waist-to-hip ratio, you’ll want to build tone, big glutes (butt). Having bigger and stronger glutes will give you the ideal waist-to-hip ratio and a sexy, beautiful body.

The key to improving your waist-to-hip ratio is a slim waist with a big, tone butt.

And you don’t have to go to a crowded gym to make that happen. You can do this all from your home. (And yes, even watch the latest episode of “The Bachelor” while you’re at it).


6 Glute Exercises at Home

  1. Wide Stance Squat

The wide stance goblet squat targets your glutes more than a traditional squat because the wider stance places more focus on your glutes.

To do this, get into a squat stance that is slightly wider than shoulder-width apart and do a normal squat.

2. Curtsy Lunge

The curtsy lunge targets your glute medius (butt muscles) and inner thighs. It’s an awkward movement at first, but the angle of crossing your legs to the opposite side hits your glutes like no other.

A curtsy lunge is a reverse lunge to the opposite side of your body.

Add dumbbells to overload the muscles.

3. Fire Hydrant

Fire hydrants will not only work your glutes but will improve your hip mobility and get the other muscles of your lower body involved.

To make it more challenging and to be sure you feel the burn, add resistance bands to the movement.

Get down into a quadruped position (all-fours) on the ground and lift your legs laterally at a 90-degree angle until they’re parallel with the ground.

4. Donkey Kicks

Donkey kicks are great for stability and toning. They will engage your core more and blast your booty.

You’ll be in a quadruped position again, but this time you’ll kick your heel up behind you with your hips at a 90-degree angle.

5. Lying Hip Abduction

This movement not only targets your glutes, but it hits the nice long thigh muscle running down your leg (tensor fasciae latae).

Lie on the ground on your side. You can use your arm to rest your head on and lift your leg while keeping it straight. If you have resistance bands, use them to work your muscles more.

6. Glute Bridge

The glute bridge is not only good for your glutes, but it’s great at relieving lower back pain.

Lie supine (on your back). Bend your knees, and push off your heels to raise your hips off the ground.

Add a dumbbell on top of your hips to grow your glutes more.

Workout Routine

  • Wide Stance Goblet Squat 3 sets x 10-12 reps
  • Curty Lunge 3 sets x 10-12 reps
  • Fire Hydrant 2 sets x 12-15 reps
  • Donkey Kick 2 sets x 15-20 reps
  • Lying Hip Abduction 2 sets x 20 reps
  • Glute Bridge 3 sets x 10-15 reps

Perform this workout 2-3 times a week to build you the booty of your dreams. Make sure you rest about 90 seconds between each set.

It’s worth mentioning that a crucial component to improving your waist-to-hip ratio is a proper diet. You’ll want to make sure you’re hitting your calorie and macro targets to lose fat and build muscle.


As a woman, having a beautiful body goes a long way in our society. From an evolutionary biology standpoint, having the ideal waist-to-hip ratio is a significant measure in a woman’s overall physical attractiveness.

Doing glute exercises at home will build you a toned butt that will improve your waist-to-hip ratio.

If you found this helpful, share this on Instagram and Facebook to help out all the strong, beautiful women out there!

Terry Ramos
As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an ACSM Certified Personal Trainer and ISSA Certified Strength and Conditioning Specialist. He enjoys playing music, reading, and watching films when he's not writing or training.