Below is a step-by-step guide on how you can do glute exercises at home. Read and follow:
One of the most basic yet extremely effective exercises in the workout for butt is the bridge. It not only works on your glutes and hip muscles but also tones your abs and back muscles. The exercise builds your core and glute strength. It is safe and can be done by beginners. To make it tougher and hence more effective on your butt muscles, you can add a resistance band around your knees and try other bridge variations.
Here is how you can perform the basic version of bridges:
Lie straight on a mat with your back on the floor and your knees bent. Both the feet should be on the floor with a shoulder-width distance between them. Now, place your arms at your side. Your palms should lie flat on the ground.
Inhale and contract your abdominals and glute muscles. Press your feet into the floor and try to lift your hips off the floor. The position should look like you are forming a straight line from your shoulder to your knees, just like a bridge.
Exhale and pause at the top for 5 seconds. Slowly lower your hips and get back to the starting position. This is one rep.
Sets: Try to do 3 sets of 15 repetitions as a beginner. You can later increase the sets and repetition.
A powerful plyometric exercise, jumping squats is a great mix of jumping jacks and squats. It not only strengthens your glutes, quads, hips, calves, and hamstrings but also boosts your heart rate. However, if you have any injury of knees, hips, or ankles, try jumping jacks in your workout for butt only after consulting a physical therapist.
Below is a step-by-step guide on how you can perform this at home:
Begin by taking a squat position. Your feet should be slightly wider than shoulder-width distance and arms should be at the sides. Do not forget to engage your core muscles.
Now, slowly lower your body to squat until your thighs are parallel to the knees. As you do this, pull your arms out in front of you and bring your palms together.
From this squat position, propel yourself up. Push your feet at least 3 inches off the ground by extending your arms.
Instantly squat back down. Your knees should be bent and your hands in the front. This is one rep.
Sets: Start with 3 sets having 10-15 repetitions.
No matter what the name is, donkey kicks are certainly one of the best glute exercises you should try. These kicks work on your glute muscles in ways that other butt exercises cannot. If you perform them correctly, they are good for targeting and firming your rear end. Not just this, donkey kicks also help in improving body stability and flexibility. If you have a desk job, this can work wonders in boosting hip and spine muscles while correcting body posture as well.
Here is how you can do this exercise during a workout for butt:
First, position yourself in such a way that your body is balancing on all your four limbs. The palms should be flat on the ground just under the shoulder while your knees should be hip-width apart. The spine should be neutral.
Engage your core and lift your right leg off the floor. The left leg should be on the ground.
Using your glute muscles, push your foot towards the ceiling and then pause. Make sure your hips and pelvis are pointed towards the ground.
Return your leg to the initial position and repeat with your left leg.
This is one rep.
Sets: Complete 15 reps on each leg for 3 sets.
Though it is quite a basic exercise in the workout for butts, the clamshell is very good when it comes to stabilizing your pelvis. It targets gluteus medius and minimus that are often neglected when performing exercises like pistol squats
and deadlift. This is why it is also considered one of the best glute exercises. Clamshell is also beneficial for hip strengthening that further helps in reducing the risk of lower-body injuries. If you are looking to tighten up your posterior, the clamshell can help you in that too. Let us give you a detailed guide on how to do this exercise:
Begin by lying on your right side with your head resting on your right arm, legs stacked, and the left hand on your hip.
Bend your knees and make a 90-degree angle with hips. Your feet should be in line with your buttocks.
Now, while engaging your core muscles, try to lift the left knee as high as you can. Ensure that your feet should be together. The right knee should not go up from the ground and the hips should stay stacks.
Hold the leg at the top for a few seconds and gradually lower it to the initial position.
Repeat this exercise from the other side.
Sets: You can begin by doing 3 sets of 15 repetitions on both sides.
Walking Lunge With Weight
Finally, it is time to add a bit of variation in the basic butt exercises. A walking lunge with weight is one such exercise that you can perform to build and tone your glute muscles while targeting your quadriceps. This also improves your balance and corrects body posture. As weights, you can pick dumbbells. Here is how you can perform this exercise at home or at the gym:
Start by standing straight with a dumbbell in each of your hands. Your feet should be hip-width apart and spine straight.
Now, put your left foot forward for about 2 feet. As you move, bend your left knee towards the ground until it is parallel to the floor. This is called the forward lunge position. You need to hold this position for a few seconds and then slowly return to the initial position.
Repeat this lunge with your right leg. Continue this repetition in a walking lung pattern.
Sets: You should try to complete 2 sets of 20 repetitions.