The glutes are the largest muscle in your body. Strong glutes help you to run faster, jump higher, throw farther, and lift heavier weights. Glute exercises can be done anywhere, at home or a gym, with all levels of fitness experience.
You may be surprised to learn that you can do a gluten workout at home. With these simple glute exercises, which I will show below, you don’t need weights or machines to get toned and shapely buttocks! So if the gym is too far for your favorite butt exercise routine then try one of these out in the comfort of your own home.
If you don’t have a gym membership, it can seem like you’re stuck doing an infinite amount of squats and lunges. Sure, these exercises are great for your glutes—but they get old really fast! Luckily, there’s plenty more that you can do to tone up those muscles at home with just some simple equipment and about 45 minutes. Read on for the full guide…
Six Home Glute Exercises for the Better Butt
Your home is your own personal fitness studio, and you can use it to build a better butt. Here are six moves that will activate all the right muscles in one workout – no equipment required.
Lunge with calf raise
Step forward with one leg into a lunge position, sinking both knees until they’re at 90 degrees or less (depending on flexibility).
Keeping your front heel grounded, press off of your front foot to straighten up before lowering back down to the ground for another push-up as you lift your back knee towards the sky. Continue this motion from side to side for 30 repetitions per set before switching legs and lunging backward instead of forward.
Start in the tabletop pose, extending your legs behind you as if you’re about to do a downward-facing dog. Sweep one leg forward and then jump up, landing in the same tabletop position with the opposite foot stretched out in front of you. Repeat this motion 15-20 times before switching sides or working on both at once for 30 repetitions each.
Lay down flat on your stomach and bend one knee so that it’s perpendicular to the ground while drawing the other back towards your hips (like an upside frog). Point toes of stacked feet together, lifting hips off the mat until they are parallel with shoulders – pike!
Come back to starting position by lowering hips first followed by bending knees 90 degrees, keeping them close together without touching, and ending in a full downward-facing dog.
Hold this position for five seconds before releasing and repeating on the other side.
Do four sets of 12-15 repetitions each, resting for 30 seconds between sets to maintain form and avoid strain in your back.
Side plank with hip dips
If you’re just too tired after your workout and can’t get through one more set, don’t worry about it – at this point we want to maintain these killer glutes as much as possible. So finish up by doing four 30 second holds on both sides instead so that they stay nice and strong.
Workout time: Resting for two minutes after every set is key if you want the muscles to last. Aim for around 12 sets of each exercise (does that sound like a good number?)
The exercises themselves will take less than an hour but still be very effective since all bodyweight-based movements activate way more muscles than using a heavy barbell.
Squats with a Barbell at Home
Doing squats with a barbell on your shoulders will get you there. Squats work all of your muscles in addition to strengthening your quads and hamstrings. They also require balance. It means that they help build up core strength as well.
When performing this exercise, hold onto two bars of weights or use one barbell on each shoulder and squat until thighs are parallel with the ground. This is an all-around great exercise for strengthening muscles throughout the body while giving glutes some time to work as well.
You can do other variations like single-leg squats, forward lunges, or goblet squats for variation that works for different muscle groups while still focusing on building those booties!
For an extra burn at home, try playing some music and dancing around in time with it so you’re getting cardio without realizing it! Or even add intervals by increasing speed when slower songs come along too.
You’ll be surprised how quickly you can slim down in your tush when you add these moves to your routine, even if that means just doing them every day.
A couple of tips before we move on to the home glute exercises:
If you’re new to glute training, start with this routine and work your way up (when possible) or consider getting yourself some help from a qualified professional beforehand.
Always warm-up before any exercise session. Do whatever makes you happy but always make sure those muscles are nice and loose.
Remember these moves for an amazing glute workout at home:
- Side plank with hip dips, 30 seconds each side;
- Curtsy squat, 12 reps;
- Squat jump, 20 jumps total;
- Calf raises in place.