AT HOME GLUTE WORKOUT; 5 EXERCISES FOR A BIGGER BUTT
LOOKING FOR AN AT HOME GLUTE WORKOUT TO build a bigger butt without trudging to the gym?
yeah...?
alright, keep reading because today, I'm about to share a crazy effective at-home glute workout and all you'll need are a pair of dumbbells (or kettlebells if that's what you're working with).
and because this is an at-home glute workout, I recommend using dumbbells because they add an external load which, if increased over time, helps change the shape of your muscles and YOUR body.
Also, using dumbbells or kettlebells will help stabilize your joints and increase activity in the muscles in your hips 2.
oh, and by the way...
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Alright, so here's what we'll cover in your at home glute workout below
- Dumbbell Bulgarian Split-Squat - Elite Tip - Target Muscles
- Dumbbell Side Lunge - Elite Tip - Target Muscles
- Dumbbell step-up curtsy Lunge - Elite Tip - Target Muscles
- Dumbbell Glute Bridge - Elite Tip - Target Muscles
- Body Weight squat Jumps - Elite Tip - Target Muscles
- Conclusion and your final thoughts
sound good? alright. It's time to work.
1. AT HOME GLUTE WORKOUT
DUMBBELL BULGARIAN SPLIT-SQUAT
Bulgarian Split Squats are primarily a one-legged exercise, but they also target your trail leg.
Especially your hip flexors, which will help improve your hip mobility.
ANOTHER GOOD BENEFIT OF DOING Bulgarian split squats INSTEAD OF traditional squats IS THAT THEY prevent unnecessary strain on your knee joints 3.
And if that's STILL NOT enough for you, it's also the most popular at home glute workout for building lower body strength 4 .
So, don't be all weird and miss out ON THE POWER OF THIS GLUTE EXERCISE!
HOW TO DO A DUMBBELL BULGARIAN SPLIT SQUAT
NOW FOR this movement, you'll need a bench about knee high to rest your back leg on.
• Place your front foot on the ground and back foot on the bench.
• Hold a dumbbell in each hand and let them hang by your sides.
• The distance between the front foot and bench should be about a foot and a half.
• Next, lower your body to the ground while keeping your chest up and A slight arch in your lower back.
• Your front knee should not travel beyond your toes.
• Try to use the heel of your front foot to push through THE ground as you stand up.
• SLOWLY Return to the starting position.
ELITE TIP
IF you want to activate and target your gluteus MAXIMUS EVEN more, Increase the distance between your front foot and the bench by stepping forward a LITTLE bit.
You can also, protect your rear knee from hitting the ground by placing a pad or fold a towel on the floor BENEATH YOU.
BE SURE TO COMPLETE 12 reps THEN REPEAT WITH THE OTHER LEG TO COMPLETE 1 TOTAL SET.
Your reps, repetitions, or rep range depend on how heavy the weight of your dumbbell is and your stamina.
if YOU NEED A FULL BODY AT HOME WORKOUT TO BUILD YOUR STAMINA THEN CHECK OUT OUR FULL BODY WORKOUT RIGHT HERE.
TARGET MUSCLES
• Quadriceps and Hamstrings (Muscles on the front of thighs)
• Glutes (Muscles of the hip)
• Calve muscles (muscles on the lower leg)
2. AT HOME GLUTE WORKOUT
DUMBBELL SIDE LUNGE
The next exercise in your at-home glute workout is the dumbbell side lunge.
This movement helps strengthen YOUR glute muscles and also stabilizes your hips 5.
SO, LET'S break it down step-by-step...
HOW TO DO DUMBBELL SIDE LUNGES
• START STANDING WITH TWO dumbbells at your sides with YOUR palms facing in.
• step YOUR right FOOT TO THE RIGHT, and lower your body by bending your knee.
• your toes should face forward throughout the movement.
• While lowering YOURSELF, make sure you push your hips back slightly.
(picture an imaginary chair that you're trying to sit on with your right glute).
• your knees should not go beyond your toes at any point.
• be sure to keep your chest up throughout the movement.
• Push through your right heel to stand up and Return to the starting position.
• After completing all repetitions with your right leg, simply repeat with your left leg.
ELITE TIP
If you're doing side lunges for the first time
or if you have tight hips or quads (front part of your thighs)
You can reduce the tightness in your hips or quads by pointing your toes to the sky (dorsiflexion) as you step and lower yourself to one side.
TARGET MUSCLES
• Glutes (muscles of the hip)
• Quadriceps and Hamstrings
• Adductors (inner thigh muscles)
3. AT HOME GLUTE WORKOUT
DUMBBELL STEP-UP CURTSY LUNGE
The third exercise in your at home glute workout will PUT your glutes on fire.
BUT on a health note, According to the Journal of Applied international Sciences, doing curtsy lunges improves your heart activity6 and also helps to improve your posture.
So, you get all OF THE benefits with half the EFFORT when YOU USE these bad Larry's.
HOW TO DO A DUMBBELL STEP-UP CURTSY LUNGE
• Start BY holding dumbbells by your sides WITH YOUR PALMS FACING IN.
• KEEP your feet shoulder-width apart.
• Now, do the curtsy move by stepping your right leg back and behind YOUR left leg.
• Lower your body until your knee becomes parallel to the ground.
• Your chest should be straight and YOUR TORSO SHOULD HAVE slight FORWARD lean.
• Next, SLOWLY RETURN TO THE STARTING position.
ELITE TIP
Engage your core while stepping up.
Don't lean OR SWAY FROM side-to-side.
complete 8-12 REPS
You can either use alternate legs during the exercise or do all repetitions with one leg and then shift to another.
TARGET MUSCLES
• Quadriceps (Muscles of front thigh)
• Glutes (Hip muscles)
4. AT HOME GLUTE WORKOUT
DUMBBELL GLUTE BRIDGE
the fourth exercise is another fan favorite AND IS a highly effective exercise for activating your gluteus maximus, which is your largest hip muscle 7.
ENOUGHT SMALL TALK, LET'S GET INO THIS GREAT GLUTE TARGETING EXERCISE.
HOW TO DO A DUMBBELL GLUTE BRIDGE
• Lay flat on a bench or box and slide down until the middle of your shoulders are at the edge of the box or bench.
• Place one dumbbell at the bending point of your hips and wrap your hands around it.
• Bend your knees at 90 degrees.
• Stick your feet on the ground.
• Now, hold the dumbbell and lift your hips. push through your heels THROUGH THE FLOOR to lift your body.
• Push your hips up to the point that your belly muscles feel tight AND SQUEEZE YOUR GLUTES.
• Stay in this position for 2-3 seconds.
• Then, slowly return your body back to the starting position but don't touch the ground.
• Raise YOUR body back up for another repetition.
ELITE TIP
Make sure that your back REMAINS straight throughout THE exercise.
in OTHER WORDS, you WANT TO AVOID THE hunch back SYNDROME.
Also, MAKE SURE YOUR legs ARE hip-width apart and press your HEELS INTO the FLOOR.
do ABOUT 8 - 12 reps to increase the STRENGTH AND ENDURANCE IN YOUR GLUTES.
TARGET MUSCLES
• Glute (Hip muscles)
• Hamstrings (Back of thigh muscles)
5. AT HOME GLUTE WORKOUT
BODY WEIGHT SQUAT JUMPS
YOU READY TO BURN THESE GLUTES OUT?
either WAY, THAT'S WHAT THE LAST EXERCISE IN YOUR AT HOME glute WORKOUT IS DEIGNED TO DO.
tat's HOW YOU ENSURE YOU GET THE BEST RESULTS IN THE LEAST AMOUNT OF TIME.
NOT ONLY THAT THOUGH, Squat Jumps increase the power of your hip muscles AND SERVE AS A VITAL RESISTANCE TRAINING TECHNIQUE FOR ATHLETES 8.
and IF IT'S GOOD ENOUGH FOR PROFESSIONAL ATHELTES, IT WILL MORE THAN LIKELY HELP YOU TOO.
SO LET'S BEGIN...
HOW TO DO BODYWEIGHT SQUAT JUMPS
• Stand WITH YOUR feet SHOULDER WIDTH APART (OR SLIGHTLY WIDER).
• YOUR Toes should be slightly pointed out and YOU SHOULD BEND YOUR KNEES SLIGHTLY AND MAINTAIN THIS SLIGHT BEND THROUGHOUT THE MOVEMENT.
• Maintain a straight back posture throughout the exercise.
• ENGAGE YOUR CORE AND LOWER YOURSELF towards the ground by pushing your hips backwards.
• Keep descending until your thighs are parallel to the ground.
• FROM THE SQUATTED POSITION, jump upwards explosively by pushing through your heels. Jump as high as you comfortably CAN.
• While jumping, keep your arms extended.
• Softly land using the balls of your feet.
• Immediately after LANDING, start the next repetition. Don't pause in between reps.
ELITE TIP
the MAIN FOCUS OF THIS MOVEMENT SHOULD BE ON YOUR LANDING.
it's IMPORTANT TO PROTECT YOUR JOINTS WHEN ADDING EXPLOSIVE MOVEMENTS TO YOUR TRAINING PROGRAM.
so, PRACTICE LANDING SOFTLY ON THE BALLS OF YOUR FEET TO ABSORB THE CONTACT BEFORE TRANSFERING YOUR BODY WEIGHT TO YOUR HEELS.
ONCE YOU MASTER THIS, THEN YOU CAN FOCUS ON EXPLOSIVELY JUMPING TO CREATE MORE FORCE AND POWER IN YOUR GLUTES.
TARGET MUSCLES
• Glutes (Hip muscles)
• Quads and Hamstrings (Thigh muscles)
• Calves
AT HOME GLUTE WORKOUT WRAP-UP
aLRight, THAT'S ALL I GOT FOR TODAY.
AFTER YOU TRY THIS WORKOUT YOU'LL BE ABLE TO SEE THAT An at home Glute workout CAN
- SAVE YOU TIME
- IMPROVE YOUR STRENGTH AND BALANCE
- AND HELP YOU BUILD THAT DENSE LOWER BODY SHAPE YOU'RE LOOKING FOR
AND here's A QUICK REVIEW OF THE 5 EXERCISES IN THIS AT HOME GLUTE WORKOUT.
1.Bulgarian split squat
2.side lunges
3.step-up curtsy lunge
4.glute bridge
5.bodyweight squat jumps
these 5 are the most effective at-home GLUTE EXERCISES TO BUILD A BIGGER BUTT.
REMEMBER, IT'S IMPORTANT TO INCREASE THE WEIGHT OVER TIME OR EVEN ADD A RESISTANCE BAND, THIS will ENSURE THAT YOU'RE STEADILY BUILDING STRONG gluteS.
if YOU'RE READY TO TAKE CONTROL OF YOUR HEALTH AND BUILD YOUR PHYSIQUE, TAKE OUR FREE HEALTH AND PHYSIQUE QUIZ TO FIND THE BEST PROVEN PROCESS FOR YOU.
click THE IMAGE BELOW TO GET STARTED.
NOW FOR THE MOST IMPORTANT PART...
WHAT DID YOU THINK ABOUT THIS AT HOME GLUTE WORKOUT?
LIKE IT?
HATE IT?
either way...
DROP A COMMENT AND LET ME KNOW
UNTIL NEXT TIME...
SIGNING OUT.
- joe g.
p.s. - take CONTROL OF YOUR HEALTH. BUild YOUR PHYSIQUE.
p.p.s - If you enjoyed this workout and want to learn how you can start eating to lose weight check out our guide here on how to lose weight