Best At-Home Exercises for Bigger Glutes
Bigger Butt Workouts At Home
Exercises and Strategies for a Bigger, Firmer Butt
If you sit at a desk (or a makeshift couch desk) all day, regular butt workouts at home are one of the best things you can do for your body. “Maintaining strong glutes is essential for the body to operate and function properly as a whole,”
“When your glutes are weak, the hip flexors, which are the glutes' opposing muscles, will begin to overpower, pulling the body forward and creating bad posture and lower-back pain.” Doing regular butt exercises can help prevent dead butt syndrome (which, is indeed a real thing). (Not to mention it's also the path to getting a truly show stopping booty selfie worthy of the gram!)
You don't need to be in a gym or a bootcamp class to engage your glutes. Here are 14 butt exercises you can do right from the comfort of your living room that will help you build strength. All of these exercises can be done without equipment (or using objects you find around the house) but if you want to challenge yourself, grab a kettlebell or a set of dumbbells for added weight. You can perform these moves as a full butt workout circuit or pick and choose one or two to squeeze in between Zoom calls. Your glutes will thank you.
1. Single-Leg Deadlift
Start standing with feet shoulder-width apart. For an added challenge, hold a dumbbell (or a water bottle or even wine bottle) in each hand at waist level, palms facing you. Keeping back flat and core engaged, bend from the hips and slowly lower hands toward the floor, keeping them close to your body, while simultaneously lifting left leg behind you. Stop when your chest is parallel to the floor. Hold for one second, then return to standing. That's 1 rep. Repeat for 10 to 12 reps, then switch legs.
2. Squat to Wood Chop
Stand with feet slightly wider than shoulder-width apart, holding one dumbbell with both hands in front of you. Pushing knees outward, lower into a squat, keeping knees behind your feet. Squeeze your butt muscles and push through your heels to stand up, lifting arms overhead toward the right. (For an added challenge, add weights like a dumbbell or even a heavy book.) Twist your torso slightly, but keep legs and feet still. Repeat for 10 to 12 reps, then twist to the left side.
3. Squat to Calf Raise
Stand with feet slightly wider than hip-width apart, weights optional. Keeping spine straight and core engaged, lower into a squat, bringing your thighs as close to parallel to the floor as you can. Then squeeze your butt muscles and push through your heels to come up to standing, rising up onto the balls of your feet. Lower back into a squat and repeat for 10 to 12 reps.
4. Wall-Sit Knee Extension
Stand with your back against wall, holding a dumbbell or heavy book. Keeping your back flat against the wall, walk your feet out in front of you. Then, keeping your legs together, squat until your thighs are parallel to the floor. Raise arms overhead, then slowly lower them in front of you to chest level while simultaneously pushing your knees apart and out to the sides. Bring your knees back together and raise arms overhead. Repeat for 10 to 12 reps.
5. Walking Lunge
Step your right leg forward and lower your body so that your right knee is directly over right ankle, and your left hip is directly over your left knee. Squeeze your butt muscles and push up to stand on your right leg, lifting your left knee to chest. Place your left leg on the ground in front of you and repeat the exercise on the opposite side. For an added challenge, add weights. Continue repeating for 10 to 12 reps on each leg.
6. Plyometric 180 Squat
Stand with your feet slightly wider than shoulder-width apart. If you want to add weight, grab a dumbbell or another weighted object and hold it in front of your chest. Pushing your knees outward, lower into a squat position. Squeeze your butt muscles and push through your heels to jump up and twist 180 degrees in the air. Land with feet slightly wider than shoulder width and immediately repeat for 10 to 12 reps.
7. Lunge to Shoulder Press
Stand with feet together, and step your right leg forward and lower your body so that your right knee is directly over your right ankle, and your left hip is directly over your left knee. Squeeze your butt muscles and push back up to standing, lifting arms overhead at the top. If you're doing this without weights, squeeze your arms as you raise them, focusing on loading power and tension into your shoulders. Hold for a few seconds at the top. Repeat for 10 to 12 reps, then switch legs.
8. Weighted Side Lunge
Stand with feet together and take a big step with your right leg out to the right. Keeping your back flat, shoulders lifted, and left leg extended, bend your right knee and lower your butt toward the ground. (Don’t let your right knee go past your right ankle.) Using your glutes, push through your heel to come back to starting position. Repeat with your left leg. Add weights as needed. Continue alternating for 10 to 12 reps on each side.
9. Dead Lift to Double-Down Lunge
Start with feet shoulder-width apart, holding a weight in each hand if you want the added challenge, palms facing you. Keeping your back flat and your abs engaged, bend from the hips and slowly lower your hands toward the floor, keeping them close to your body. Stop when your chest is parallel to floor, and return to standing. Step your right leg forward and lower your body so that your right knee is directly over your right ankle, and your left hip is directly over your left knee. Pulse twice, then squeeze your butt muscles and push up to standing. Repeat, alternating the leg you use to lunge on each rep. Do 10 to 12 reps per leg.
10. Alternating Kettlebell Swing
Stand with feet slightly wider than shoulder-width apart, holding a kettlebell in your right hand, palms facing your body. (If you don't have a kettlebell, a jug of water will work.) Hinging at the hips, bend your knees slightly and push your butt backward, swinging the weight behind you and between your legs, slightly past your knees. Using your butt and leg muscles, push your pelvis forward and come to standing, while simultaneously swinging the weight up to shoulder level. (Your hips should do most of the work). Bring your left hand up to grab the weight. Hinge at the hips and repeat. Continue swinging for 10 to 12 reps with each hand.
11. Bench Up and Overs With Dumbbell
Stand on an exercise step with your arms extended in front of you. (If you don't have a step handy, a yoga block or thick book will do.) Keeping arms extended the whole time, bend your knees and step right foot to the ground, then switch sides, stepping your left foot down. Continue alternating as fast as you can for 30 seconds.
These before and after photos speak for themselves
How often should you train the glutes for maximum results? The short answer is 2-6 times per week.
How do I know if my glutes are activated? If your glutes are activated, you should be able to feel that they are contracting.
If you're consistent with your workouts, you can start to see results in about 4 to 6 weeks.
Making small positive changes each day leads to success. There is no overnight magic trick.
BONUS GLUTE ACTIVATION
12. High Knees
Start standing with feet shoulder width apart, core engaged. Drive your right knee to your chest followed by your left knee to your chest as you squeeze your glutes on each side. Repeat as fast as you can for 30 seconds.
A good old fashioned run is also a great butt exercise. Doing these butt workouts can help you activate your glutes before your run so you get even bigger butt returns.
14. Run stairs
For an added booty challenge, run stairs in your house, apartment building or local park. Not only will you get a great cardio workout, you'll build glute strength.
And don't forget to stretch it out!
5 simple stretches guaranteed to shape your butt like an peach!
1. Squat hold
These are simple yet supremely effective. Squats are the antidote to cellulite. Holding a squat for 15 seconds and more can give your butt that stretch it requires to be firmer
2. Bridge pose hold
Bridge pose provides the maximum tension to the glute muscles. The more you lift your torso up, the tenser your hip muscle becomes. This tension helps in fat burning in that area and reduces the cellulite problem.·
3. Lunge hold
Lunges are one of the best ways to tone your butt. For this, you need to first do the lunge movement and then hold the pose. This will ensure that the right muscles can be targeted and more contraction is achieved. Do remember that more contraction means better muscle development!
4. Arabesque lift hold
This stretch is one of the best options for all the lazy ladies out there. Time is of importance here since the longer you hold the pose, the better and bigger butt will be. You can take the help of a stopwatch to keep a count. Do at least 15 to 20 seconds hold for each leg. Repeat it 5 times.·
5. Good morning stretch
This one is basically a lower back exercise but if you hold it and put your glutes out as much as you can, you’ll see the butt trick it does. All you have to do for this stretch is– stand straight and keep your hands on the back of your head. Now, lean forward. Please remember that you don’t have to go all the way down. You have to stay parallel to the ground. Stick out your butt to the back as much as you can and keep it tight.
Hold theses stretch for 10 to 15 seconds. With an exhale, come back up and do it again. Do this 5 to 10 times and you are good to go.
Stretching is the unknow magic trick that you need for your butt
According to a study published in the International Journal of Sports Physical Therapy, hip stretching helps in getting a better range of motion while you exercise. Plus, it helps in better toning of gluteus maximus, medius, and minimus.
Do you see how simple it is to stretch to get those Kardashian type bums? So, do these five and stretch your way to a cute booty.
Related: Scrunch butt leggings are glutes BFF!