**4 Powerful Exercises to Firm Up Your Glutes in Just 2 Weeks**

Achieving a firmer, sculpted backside doesn’t require a gym membership or expensive equipment. With consistency and the right exercises, noticeable improvements can be made in as little as two weeks. This article presents four effective bodyweight exercises that target the glutes, enhancing strength, shape, and overall lower body tone.([thesun.co.uk][1])

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### **1. Glute Bridges**

**Muscles Targeted:** Gluteus Maximus, Hamstrings, Core([womenshealthmag.com][2])

**How to Perform:**

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms at your sides with palms facing down.
3. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
4. Hold for a second, then slowly lower your hips back to the starting position.
5. Repeat for 15–20 reps.([speediance.com][3], [fitathome.com][4], [greatist.com][5])

**Tips:**

* Ensure your knees do not splay outward; keep them aligned with your hips.
* For added intensity, place a resistance band around your thighs just above your knees.([whirlocal.io][6], [hola.com][7])

**Benefits:** Glute bridges activate the glutes and hamstrings, improving posterior chain strength and enhancing hip stability. ([byrdie.com][8])

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### **2. Donkey Kicks**

**Muscles Targeted:** Gluteus Maximus([womenshealthmag.com][2])

**How to Perform:**

1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Keeping your knee bent at 90 degrees, lift one leg toward the ceiling, squeezing your glutes at the top.
3. Lower your leg back to the starting position without touching the floor.
4. Repeat for 15–20 reps on each leg.([whirlocal.io][6], [fitathome.com][4], [speediance.com][3])

**Tips:**

* Avoid arching your back; keep your core engaged to maintain stability.
* For increased resistance, add ankle weights or a resistance band around your thighs.([speediance.com][3])

**Benefits:** Donkey kicks specifically target the gluteus maximus, promoting muscle growth and toning. ([speediance.com][3])

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