Do you want to sculpt and strengthen your glutes? Then this program is for you!
With these bodyweight exercises you will create your own workout at home. Here’s how to do it:
- Do as many reps as you need to feel your muscles work. For some exercises, like Single Leg Hip Thrust, you may only need 8 reps, for others, like Frog Pump, you may need to do 30.
- Do 3 to 5 sets.
- Do your special glute workout at least 3 times a week.
HERE IS THE LIST OF THE BEST BUTT EXERCISES TO DO AT HOME:
Excellent initial exercise, the Bridge will not only work your glutes, but also your back and your abs. Working to stabilize your core and strengthen your glutes can even help ease back pain. Add an elastic band around the knees to make exercising difficult or choose other variations below. Make sure you know how to do the moves correctly before you start and learn how to spot mistakes.
Lie on your back. Bend your knees and lift your hips until your body forms a straight line from your knees to your head. Keep your heels in the same alignment as your knees – not too far forward or too far back. If you feel like this exercise is straining your back, make sure your abs are tight and that you are lifting your hips, not your chest.
2. SINGLE LEG BRIDGE
The single leg bridge is a more difficult version of the classic «bridge»
Lie on your back with your knees bent. Extend one leg and push up with your heel to lift yourself off the ground. Keep your pelvis horizontal. If you can’t feel your glutes working, try this: bend the leg that is in the air and place your foot on the knee of the other leg that has remained in contact with the ground. Repeat the exercise with the other leg.
3. HIP PUSH
The Hip Thrust is a must for anyone looking to develop their glutes – it works your glutes against gravity and at an optimal angle. You can wear an elastic band around your knees to further stimulate the side of your buttocks.
Support your upper back on a sofa, bed, or bench so that the lower part of your shoulder blades is located right on the edge. Work at a height where your chest and knees can form a straight line. Make sure your feet are in line with your knees. Keep your knees bent and push up, leaning on your heels to lift your hips. Experiment with different foot positions to find the angle that will work your glutes the most.
4. FIRE HYDRANT
The fire hydrant is an extraordinary exercise to strengthen the glutes. Add an elastic band around your knees to intensify the effort!
Get on all fours. Raise one leg to the side. Raise it as high as possible but without turning your torso to the right or left. Don’t arch your back, keep it aligned. Perform the movement from your glutes / hips. Repeat with the other leg.
5. DONKEY KICK
The Donkey Kick is a classic for specific glute work. It is very effective when done in combination with the fire hydrant because all the gluteal muscles are applied. Add an elastic band around the knees to make the exercise more difficult. Make sure you know how to do the moves correctly before you start and learn how to spot mistakes.
Get on all fours. Lift one heel toward the ceiling while keeping your knee bent. Do not arch your back to lift your leg: start the movement from the hips. Here you have to use the gluteal muscles to lift the leg and not try to lift the foot as high as possible. Repeat with the other leg.
6. SPLIT BULGARIAN SQUATS
Single leg exercises like this can be difficult, but they are also very effective. If you don’t feel ready to do this, you can replace it with back lunges (see exercise # 13).
Stand in front of a sofa, chair, bench … Place the front face of the foot on the raised support behind you. With the other leg that has been left forward, squat down, bending the knee and hip. To stand up, push well with the heel of your front leg. With this movement, most of your weight rests on the front leg. The hind leg only provides support. The front knee points towards the toes. Repeat with the other leg.
7. HIP ABDUCTION
Excellent isolation exercise to specifically target the lateral part of the gluteal muscles. Add an elastic band around your ankles to make the exercise even more intense.
Stand up straight, keep your balance by placing one hand on a support (for example, the back of a chair or a sofa …). Extend one leg to the side, toes point forward (especially not up). Initiate the movement from the hips but without leaning the torso to one side. Intensify the work of the glutes by slightly pulling the straight leg back or leaning the torso slightly forward.
BODY WEIGHT EXERCISES: MUSCLE YOUR BUTTOCKS EFFECTIVELY!
These no weights / no equipment exercises are great for reshaping your butt. Be persistent. After each workout, you should feel like your glute muscles have been working hard. If you have dumbbells or kettlebells, a rubber band, or something like that, consider using them to intensify your exercise. This is because the gradual increase in load / weight is necessary in order to stimulate muscle development.