Looking to grow your glutes, but not sure how you feel about the gym? Then look no further. There are multiple exercises you can do in the comfort of your own home. This is especially good if you do not have gym experience or maybe you are new to exercising. As someone who used to be afraid of the gym (and now a qualified Personal Trainer), I started out my exercises at home before working up the confidence to go to the gym. Once I felt comfortable enough, I then joined a gym. Some of the workouts I do at the gym can easily be done at home too. I would recommend getting weights eventually (like small dumbbells or resistance bands), but for now, try to perfect your posture whilst performing the exercises. Here are 5 exercises to grow your glutes at home.
FYI: For each exercise, start with 12 reps of 3-4 sets. If you do not feel anything, increase the reps or try to add some sort of resistance to the exercise.
Disclaimer: When performing any type of exercise make sure you warm up your muscles before hand and cool down after. Make sure you have enough space and perform each exercise carefully to avoid injury. If you do feel any sort of pain, make sure you stop and consult a doctor. If you have any back problems then these exercises may not be suitable as most glute exercises also involve using your back. Please also consult a doctor regarding this.
Glute bridges
A glute bridge is going to mainly target your glutes and hamstrings. You will either need a mat or a flat surface.
- Lie on your back with your knees bent at a 90-degree angle, feet hip-width apart, and shoulder blades resting on the floor.
- Engage your core, then press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
- Slowly lower your hips back down to the starting position and repeat.
Optional Challenge: For added resistance, place a dumbbell or plate weight on your pelvis and hold it here throughout the exercise.
Single leg glute bridges
Similar to the regular glute bridge, this will mainly target your hamstring and glutes, but as an isolated movement.
- Lie on your back with your knees bent at a 90-degree angle, feet hip-width apart, and shoulder blades on the floor. Lift one leg off the ground, keeping it extended and in line with your opposite thigh.
- Engage your core, press through the heel of your grounded foot, and lift your hips towards the ceiling, squeezing your glutes at the top. Keep your lifted leg extended and steady throughout the movement. Slowly lower your hips back down to the starting position, maintaining control, and repeat.
- After completing your desired reps on one leg, switch to the opposite leg.
Optional: If you would like to add weight, place it on the leg with the foot that is remaining on the ground.
Kick Backs
This exercise mainly targets your glutes and hamstrings. You will need a mat or flat surface (I would recommend a mat as you will be on your knees and you do not want them to hurt).
- Begin on all fours with your hands directly under your shoulders and knees under your hips. Keep your back straight and core engaged throughout the movement.
- Lift your left leg, keeping the knee bent at a 90-degree angle, and press your foot up toward the ceiling until your thigh is in line with your torso. Squeeze your glutes at the top. Lower your leg back to the starting position without letting your knee touch the ground, and repeat for the desired reps.
- After completing the reps on your left leg, repeat the movement with your right leg.
Optional Resistance: For added intensity, place a resistance band around your thighs, just above your knees.
Romanian dead lift (RDL)
This mainly targets your hamstrings, glutes and lower back. You may need equipment to feel this exercise more. However, to begin with you do not have to use a weight to practise the movement.
- Stand with feet hip-width apart, holding a weight (dumbbell or barbell) in each hand in front of your thighs. Keep your chest up, shoulders back, and core engaged.
- With a slight bend in your knees, hinge at your hips to lower your torso forward, keeping your back flat and shoulders pulled back. Push your hips back, lowering the weights until you feel a stretch in your hamstrings (aim for about a 90-degree torso angle or as far as your flexibility allows).
- Engage your hamstrings and glutes to drive your hips forward, lifting your torso back up to the starting position. Repeat for the desired number of reps, ensuring your back remains straight and movement is controlled.
It is extremely important to keep your back straight during this exercise. If you feel pain in your lower back you are doing the exercise wrong.
Lunge to squat
This exercise mainly involves your quads, glutes and lower back. Perform the lunges first and then go into a squat. Count this as one full rep and then repeat the lunge to squat movement for the second rep etc.
Reverse Lunge:
- Stand with your feet shoulder-width apart. Step your left foot back, lowering your body until both knees form 90-degree angles and your back knee is just above the ground.
- Push through your front foot to return to the starting position.
- Then perform the same movement on your right leg.
Squat:
- From a standing position, point your toes slightly outward, keeping your feet shoulder-width apart.
- Engage your core, lean forward slightly, and lower your body as if you’re sitting back into a chair until your thighs are parallel to the ground (about a 90-degree bend at the knees). Press through your heels to stand back up to the starting position.
Optional resistance: You can hold a dumbbell in your hand. If you do this, I would recommend holding it in both hands near your chest.
Please note, in order to see growth, you will need to eat the right amount of protein and calories. You will also need to slowly increase the resistance as you progress. You do not need to worry about this at the beginning. However, you may want to go to the gym eventually as they usually provide heavier weights. Also be aware that everyones body is different. Some people may see changes faster than others. Don’t be disheartened if you do not see much progress to begin with.
As mentioned before, if you feel any sort of pain, make sure you stop the exercise and consult your doctor.
