11 Best Muscle-Building Exercises at Home You Can Do Without Equipment

4. Glute Bridge (Progress to Single-Leg)

Why it helps: The glute bridge isolates hip extension, a primary driver of powerful, muscular glutes and hamstrings. Strong hip extensors support squats and deadlift-style movements and reduce lower-back strain by shifting work into the hips instead of the lumbar spine. Single-leg variations increase load per side and create a stronger hypertrophy stimulus.