Glute training is an often-overlooked aspect of exercise, especially with the increasing popularity of lower body training with machines.
Today, I want to share with you my Top 6 workout tips that will help you grow your glutes at home with bodyweight training.
Let's get started!
Here are our Top 7 Glute Exercises That Will Help You Grow Your Glutes At Home:
How to Grow Your Glutes at Home?
1. Bodyweight Lunge.
Adding a variation of the lunge to your workouts will help you to build your glutes and hamstrings.
The lunge can also be performed with no weight for even more of a challenge.
2. Band Curls.
If you want to make an exercise harder, add resistance using bands or chains (when applicable).
Building out the top half of the biceps and brachialis will give your arms that extra boost as well as sculpt your lower biceps.
3. Feet Elevated Push-ups.
Adding a foot elevation will allow you to go deeper into the pushup position which means more muscles worked!
This will target your pecs as well as help to develop those killer triceps. If pushups are too easy for you, try performing them on rings instead.
4. Glute Bridge.
The glute bridge is one of my favorite exercises, not only for its simplicity but also for the intense contraction in the glutes that you feel when holding it at the top.
If you're having trouble getting your hips up during this movement, place your feet lower on the ground until you can get them higher. This will allow you to use more muscles to help push yourself up which then targets your glutes!
5. Plank Leg Lifts with Band or Chains.
Placing one leg up on a bench and lifting it with either resistance helps to build the strength needed in sports as well as building core strength with anti-extension training.
If adding chains or bands causes too much resistance for this exercise, try alternating from leg to leg instead.
6. Side Lunge with Band Curls.
Start by placing a band around your wrists and then side lunging all the way down to one side with the opposite foot.
Then perform cable curls as you come up out of the lunge position without letting go of the band. This is a great combination exercise that will help sculpt those upper thighs and glutes!
7. Hip Thrusts on Bench or Chair.
Performing hip thrusts on an elevated surface such as a bench or chair requires more weight to be placed on the hands than what would normally be required if done on the ground which means more resistance for those glutes!
If possible, try placing your feet up on another elevated surface for even more weight to be placed on the glutes.
By following these Top 7 workout tips, you will be well on your way to sculpting that booty into shape! For more quick and easy at-home workout ideas, please visit WomenGlutes.
Glute exercises are an integral part of a good muscle-building program. They help you strengthen the muscles in your butt, thighs, and hips.
The best way to get bigger glutes is by following a daily routine that includes glute exercises.
If you have a gym membership, then you can use the equipment at your disposal and perform these exercises in the privacy of your home.