Best Glute Exercises At Home
The best glute exercises you can do at home:
Discover the top 10 glute exercises you can do at home to activate and grow your glute muscles. Improve your workout routine with these effective bum exercises.
Stand with feet hip-width apart. Bend your knees and sit your hips back as if sitting in a chair. Press through your heels to stand back up. Complete 20 to 50 reps.
2. Hip thrusts:
Place your shoulder blades on a bench with knees bent 90 degrees and feet shoulder-width apart. Hold weights or a barbell across your hips. Lower your hips towards the floor, then raise them back up. Complete 10 controlled reps per set.
3. Bulgarian split squats:
Stand in front of a bench or step, facing away, with the top of your rear foot on the bench. Bend your front knee to drop into a split lunge. Press through your heel to return to the standing position. Complete 8 to 10 reps per leg per set.
Stand with feet shoulder-width apart and a dumbbell in front of each ankle. Bend your knees to sit your hips back and grab the weights while keeping your back straight. Lift the dumbbells and raise your body up to a standing position. Slowly lower the weights back to the floor. Perform 10 to 12 reps per set.
5. Single-leg glute bridges:
Lie on your back with knees bent, one foot flat on the floor and one leg straight up. Squeeze your glutes to lift your hips up until your body forms a straight line. Hold and squeeze for one breath, then slowly lower. Repeat 15 times per side.
6. Weighted donkey kicks:
Get on all fours with ankle weights on. Lift one leg behind you, keeping the knee bent. Return to the starting position. Aim for 15 repetitions per side.
7. Fire hydrants:
Get on your hands and knees in a tabletop position with ankle weights on. Lift one leg directly out to the side, keeping the knee bent. Return to the starting position. Aim for two sets of 15 repetitions per side.
8. Glute kickbacks:
Start on all fours with hands directly under your shoulders and knees under your hips. Lift one leg up and back, focusing on squeezing your glutes at the top. Lower your leg back down and repeat on the other side. Complete 12 to 15 reps per leg.
Stand in front of a sturdy step, bench, or box. Step one foot onto the platform, driving through the heel to lift your body up. Bring the other foot up onto the platform. Step back down and alternate leading legs. Complete 10 to 12 reps per leg.
10. Glute bridge:
Lie flat on your back with knees bent and feet hip-width apart. Press your feet into the ground, lifting your hips off the floor. Squeeze your glutes at the top and slowly lower your hips back down. Complete 12 to 15 reps.Remember to focus on proper form, engage your core, and listen to your body. Incorporate these exercises into your routine to strengthen and activate your glute muscles effectively.