To achieve more toned glutes using body weight, it is sufficient to optimize the execution of existing unilateral pushing and hip extension movements by focusing on control, pelvic placement, and intensity, rather than constantly seeking out new, complex exercises.

noli's read

There is a broad consensus within the community that the glutes are effectively stimulated by unilateral pushing movements (Bulgarian split squats, single-leg squats) and extension movements (glute bridges), as suggested by foundational work in biomechanics (e.g., Bret Contreras, electromyography studies). The idea that increased control, torso inclination, or pelvic tilt optimizes muscle recruitment is supported by principles of sports science, where the mind-muscle connection and adherence to joint leverage allow for greater isolation of the gluteus maximus. It is accurate that with body weight alone, the difficulty lies in progressive overload, which is necessary to induce physical transformation, making the increase in technical difficulty (single-leg variations) essential (RCT, Journal of Strength and Conditioning Research). However, the claim that certain exercises like the body-weight glute bridge are useless is exaggerated; if resistance is low, volume and time under tension remain valid levers for progression regarding muscle tone. The community strongly converges on the relevance of the existing routine, while debating the nuances of technical execution.

the sources

1. 1r/bodyweightfitness