The Best at home glute workout guide for your booty

Your glutes are the main muscles you use when you walk, run, climb stairs, or stand up from a chair.

Strong glutes help you stand and sit up straight, they support your lower back and help prevent back pain

Strong glutes give you more power and speed if you play sports or like to exercise. They help you run faster, jump higher, and lift heavier weights.

Well-developed glutes will give you a toned and shapely butt, and a powerful feminine look. 

Benefits of Glute Workouts

“Glute workouts are essential for overall lower body strength and aesthetics. They not only enhance your physical appearance but also improve functional movement patterns.” – Dr. Emily Smith, Fitness Expert

  1. It enhances Athletic Performance: Running, jumping, and lifting all require strong glutes. They offer the required power and stability for these movements. Athletes with well-developed glutes typically have enhanced speed, agility, and overall performance.
  2. Injury Prevention: Weak glutes can cause a variety of ailments, including lower back pain, knee troubles, and hip injuries. By strengthening these muscles, you can reduce stress on other regions of your body and avoid accidents.
  3. Improved Posture and Stability: The glutes support the pelvis and spine, helping to improve posture. Strong glutes assist in maintaining a neutral pelvic alignment, lowering the risk of developing an anterior pelvic tilt, which can cause back discomfort and posture problems.
  4. Aesthetic Benefits:  Strong glutes help to shape and beautify the lower body in addition to their practical benefits. Toned glutes improve the overall shape and appearance of your body, which boosts confidence and body image.

Glute Muscle Anatomy

The gluteal muscles, or glutes, are a group of three muscles. These muscles are essential for diverse hip and pelvic movements, contributing to stability, balance, and overall lower body function.

1. Gluteus Maximus:

The largest muscle in the glutes, the gluteus maximus, forms the majority of the swell of the butt and is located just below the skin. 

These muscles help in the movements of the leg, especially hip movements by bringing the thigh in line with your body. 

The Gluteus maximus muscle is important for daily activities like running, climbing, or standing from a seated position.

2. Gluteus Medius:

Gluteus medius is a large fan-shaped muscle located on the outer surface of the pelvis. 

These muscles help the legs to move away from the midline of your body. 

Gluteus medius muscles help in the balance and stability of your body, especially during single-leg activities like standing on one leg.

3. Gluteus Minimus:

Attached to the outer surface of the pelvis, the gluteus minimus is the smallest among the other two. 

Similar to the gluteus medius, the gluteus minimus helps in the movements of the hip and the legs. 

Gluteus Minimus helps in stabilizing the pelvis and controlling hip movements, particularly when carrying weights, reducing the risk of hip and lower back pain. 

Summary of Glute Muscle Anatomy:

MuscleLocationPrimary MovementsFunctions
Gluteus MaximusLargest and most superficial gluteal muscle, covering the buttocks.Hip extension, external rotation, abduction.It extends the hip, brings the thigh in line with the body, and rotates it outward. Provides shape to the buttocks and aids in activities like climbing stairs and standing up from a seated position.
Gluteus MediusIt is located beneath the gluteus maximus on the outer surface of the pelvis.Hip abduction, internal rotation.Stabilizes the pelvis during walking and running, and prevents hip drop. Moves the leg away from the body’s midline and rotates the thigh inward.
Gluteus MinimusSmallest and deepest gluteal muscle, located beneath the gluteus medius.Hip abduction, internal rotation.Works with the gluteus medius to stabilize the pelvis and assist in moving the leg away from the body’s midline and rotating the thigh inward.

At home glute exercises without any equipment 

For those who don’t have access to equipment, bodyweight exercises are a fantastic way to target the glute muscles effectively. 

These exercises use your body’s weight as resistance, making them accessible and easy to perform anywhere.

  1. Bodyweight Squats

The bodyweight squat is a necessary exercise for increasing lower-body strength and enhancing daily functioning. 

To execute this exercise, stand with feet shoulder-width apart and toes pointed slightly outward. 

Keep your chest up, back straight, and core engaged. 

Next, lower your body by bending your knees and hips, and pulling your hips back as if you’re sitting on a chair.

Lower until your thighs become parallel to the ground and your knees align with your toes. 

Push through your heels to get back to the starting position and repeat.

This exercise focuses on the gluteus maximus, medius, and minimus.

  1. Glute Bridges

Glute Bridges workout isolates the glutes and is ideal for beginners targeting the gluteus maximus.

To perform this exercise, lie on your back with your knees bent and your feet flat on the floor, hip-width apart.

Place your arms at your sides, palms facing down.

Next, engage your core and glutes while lifting your hips toward the ceiling to form a straight line from shoulders to knees.

Hold briefly at the peak, clenching your glutes, before lowering your hips back to the starting position. 

  1. Lunges

Lunges are a strength training exercise that can help you build, shape, and tone your glutes. 

To perform this exercise, stand with feet hip-width apart. 

Step one foot forward and lower your body until both knees are bent at a 90-degree angle. 

Next, keep your front knee aligned with your ankle and your back knee just above the floor. 

Push through your front heel to return to the starting position and repeat on the other leg.

This exercise primarily targets the gluteus maximus. They also engage the gluteus medius and minimus for stability.

  1. Fire Hydrants

The fire hydrant exercise is a bodyweight exercise that works the glutes, hips, and core muscles.

To perform this exercise, begin on all fours.

Make sure to maintain a 90-degree bend in your knee and raise one leg to the side until your thigh is parallel to the ground. 

Lower your leg back down without hitting the ground, then repeat. 

Do the exercise on both sides.

This exercise targets both Gluteus Medius and Gluteus Minimus

  1. Donkey Kicks

Donkey kicks are a beginner-friendly bodyweight exercise that targets your glutes. 

Donkey kicks usually focus on the glutes, although they are very beneficial for developing numerous parts of the lower body.

To perform this exercise, begin on all fours, placing your hands directly under your shoulders and your knees beneath your hips.

Lift one leg and drive your heel towards the ceiling while keeping your knee bent at 90 degrees, until your thigh is parallel to the ground. 

Squeeze your glutes at the top and descend your leg without hitting the ground.

Repeat this exercise with the required number of sets and switch legs. 

At home glute exercises with dumbbells

Dumbbell Deadlifts

Dumbbell deadlifts are an effective exercise to target the glutes and hamstrings. 

They offer a versatile and accessible way to build lower body strength, improve muscle tone, and enhance overall functional fitness. 

To perform this exercise stand with feet hip-width apart, holding dumbbells in front of thighs. 

Now you have to hinge at hips and lower dumbbells along legs until reaching mid-shin. 

Keep your back straight and return to standing by pushing your hips forward and squeezing your glutes.

This exercise targets the gluteus maximus, hamstrings, and lower back.

Dumbbell Romanian Deadlifts

Dumbbell Romanian Deadlifts (RDLs) are an important exercise for targeting the glutes and hamstrings. They provide an effective way to build lower body strength, enhance muscle tone, and improve overall functional fitness. 

Stand with feet hip-width apart holding dumbbells with overhand grip. 

You have to engage your core and keep your shoulder back. 

Now you have to hinge at hips, and then push your hips back while maintaining a slight knee bend. 

As you lower the dumbbells you will feel a stretch in the glutes muscle. Make sure to keep your spine neutral. 

This exercise focuses on the gluteus maximus, along with hamstrings and lower back muscles.

Dumbbell Squats

When performed correctly, dumbbell squats can help tone the glute muscle.

To begin, Stand with your feet shoulder-width apart, holding a dumbbell at each side or both hands under your chin (goblet style).

Engage your core while keeping your chest up. 

Next, lower your body by bending your knees and hips while keeping your back upright.

Bend until your thighs are parallel to the ground, keeping your knees over your toes.

Push through your heels to get back to the starting position.

This exercise targets gluteus maximus and hamstrings.

Dumbbell Step-Ups

A step-up is a basic body resistance exercise that targets muscles in the legs and buttocks, especially quadriceps, hamstrings, and gluteal muscles in the buttocks.

To perform this exercise, stand in front of a firm platform or step, holding a dumbbell at either side.

Place one foot on the platform, making sure it is completely on the surface.

Next, push through the heel of your front foot to lift your torso, then raise the opposite foot to stand fully on the platform.

Step back down with the same leg you started with to return to the starting position.

Repeat the exercise for the required number of sets and switch the legs.

At Home Glute Workout with Weights

Kettlebell Swings

Kettlebell swings are a flexible, powerful workout that works the glutes, hamstrings, and lower back. 

They are known for their ability to build strength, power, and cardiovascular endurance

To execute this exercise, stand with feet shoulder-width apart, grasping a kettlebell with both hands. 

Next, you hinge at the hips and bend your knees slightly. 

Then forcefully extend your hips and knees to swing the kettlebell between legs to chest height. 

Make sure to control the swing back between the legs.

This exercise primarily targets the gluteus maximus, with a secondary emphasis on hamstrings and core muscles.

Resistance Band Kickbacks

Resistance band kickbacks are an effective exercise to isolate and strengthen the glute muscles. 

They are especially beneficial for at-home workouts due to their simplicity and the minimal equipment required.

Stand with one end of a resistance band looped around one ankle and the other end attached to a stable anchor. 

Lean slightly forward, keeping your back straight and core engaged. 

Extend your leg straight back against the resistance of the band, keeping your knee slightly bent, until your glutes are fully contracted. 

Slowly return to the starting position and repeat.

This exercise targets the largest muscle in the glutes, the gluteus maximus.

Weighted Hip Thrusts

The hip thrust is an excellent workout for developing strength and muscle in your lower body, particularly your glutes, especially the gluteus maximus. 

To start with this exercise, sit on the floor, upper back against a bench. 

Place a barbell or weight on your hips. Roll the barbell over your hips and lean back into the bench, keeping your shoulder blades at the top. 

Keep your feet flat on the floor and hip-width apart. 

Next, drive through your heels and elevate your hips to the ceiling, forming a straight line from your shoulders to your knees. 

Squeeze your glutes at the top before slowly lowering them back down.

Weighted Sumo Squats

The sumo squat is one lower-body workout that strengthens your glutes and quadriceps.

To perform this exercise, stand with feet wider than shoulder-width apart and toes pointing outwards. Hold a dumbbell or kettlebell in both hands in front of your body.

Next, lower yourself by bending your knees and hips while keeping your chest high. 

Lower until your thighs are parallel to the ground, then push through your heels to go back to the starting position. 

Repeat until you reach the desired number of reps.

6 Best Exercises for Glutes At-Home

  1. Bodyweight squats
  2. Resistance Band Side Steps
  3. Bulgarian Split Squats
  4. Fire Hydrants
  5. Single-Leg Hip Thrusts
  6. Glute Kickbacks

Complete at home glute workout plan

At home Glutes Workout Plan A

ExerciseSetsReps
Bodyweight Squats312-15
Glute Bridges312-15
Lunges310-12 per leg
Fire Hydrants312-15 per leg

At home glutes Workout Plan B

ExerciseSetsReps
Dumbbell Deadlifts310-12
Dumbbell Romanian Deadlifts310-12
Bulgarian Split Squats310-12 per leg
Dumbbell Glute Bridges312-15

At home glutes Workout Plan C with Resistance Band

ExerciseSetsReps
Resistance Band Side Steps315-20
Resistance Band Kickbacks312-15 per leg
Glute Kickbacks312-15 per leg
Donkey Kicks312-15 per leg

Tips for an effective At Home Glute Workouts

  1. Gradual Progression: Start with a basic routine and gradually increase the intensity. You can train glute muscles 2-3 times per week. 
  2. Track Progress: Document your progress in a journal or camera and assess yourself every 4-6 weeks.
  3. Add Resistance: Add resistance to your exercises with dumbbells, resistance bands, or weights to help your muscles work harder. Remember to add the resistance in small additions for muscle and strength gains.
  4. Increase Repetitions or Sets: Increase your reps and sets of each exercise over time to improve your endurance and challenge your muscles.
  5. Incorporate New Exercises: Introduce new exercises to prevent plateau and keep the workouts interesting. Combining different exercises helps to improve muscle endurance and cardiovascular fitness.
  6. Listen to your body: Avoid overtraining and modify exercises according to your body. Always start with a warm-up, and finish with a cool-down and stretching routine to enhance flexibility and reduce muscle soreness.

At home Glute Workout Summary 

Whether you want bigger glutes to improve your overall lower body strength, appearance, or both, including these exercises in your workout regimen is a realistic and attainable aim.

Remember, consistency and perseverance are essential for obtaining visible results and living a healthy lifestyle. Start today and reap the rewards of being stronger.

At home glute workout: Faqs

Resources

https://eprints.kingston.ac.uk/id/eprint/47885

https://strathprints.strath.ac.uk/79016

https://pubmed.ncbi.nlm.nih.gov/30140560

https://pubmed.ncbi.nlm.nih.gov/35291645

Glute Lab  – by Bret Contreras and Glen Cordoza 

HOW TO GROW BIGGER & STRONGER GLUTES: GLUTE ACTIVATION by Shelby Richardson TrainerThe Complete Glute Growth Guide by Arabella Turner

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