Glute workouts for home
Let’s face it! One of the more fun motives for working out comes with the boost of
endorphins you get from looking good and having a great booty. But more importantly, as the powerhouse of the body and a major player in your bodily movement, building nice buttocks also has wide-ranging, positive effects on your health.
Having strong glutes not only helps with strength, posture, balance, and stability. It can
also strengthen your core, reduce the risk of injury, and improve your performance in
any physical activity, as well.
In case you’re wondering how to get that fine shape we see plastered all over the
internet, we’ve put together a list of exercises to help you get started and help you feel
better both physically and mentally.
Warming Up Those Buns
The first step to building your glutes is to stretch out your muscles.
Stretching helps to increase flexibility and range of motion, which can help you move more efficiently. It can also help to reduce tension in your body and reduce the risk of injury.
First, you must start with basic stretches that target the glutes, such as the butterfly
stretch, the standing forward fold, or the piriformis stretch.
The next step is to warm up with some cardio and begin basic exercises that target the
glutes. Squats, lunges, and deadlifts are all great choices for starters.
Specific Exercises to Get You Started
After warming up, you can begin with specific exercises used to melt fat and turn your
flat derriere into shapely nice buttocks.
1. Squats
These are great exercises for targeting the glutes. To do a squat, stand with your
feet shoulder-width apart and your toes pointing slightly outward. Keeping your
back straight, bend your knees and lower your body until your thighs are parallel
to the floor. Hold the position for a few seconds and then stand back up. You can
increase the intensity of the squat by adding weights.
2. Lunges
Lunges are a great way to target the glutes, especially the outer glutes. To do a
lunge, stand with your feet hip-width apart and your hands on your hips. Step
forward with one leg, keeping your torso upright and your back straight. Bend
your front knee until it is at a 90-degree angle, and then push back up with your
heel. Reverse the motion and do the same with your other leg.
3. Glute Bridges
Glute bridges are a great way to target the inner and outer glutes. To do a glute
bridge, lie on your back with your knees bent and your feet flat on the floor. Lift
your hips off the ground and squeeze your glutes as you do so. Hold the position
for a few seconds, and then lower your hips back down.
4. Step-Ups
Step-ups are a great exercise for strengthening your glutes and for building that
nice buttock shape. To do a step-up, stand in front of a step or bench and place
your right foot on the step. Push off with your right foot and step up, bringing your
left foot up to meet it. Step back down, and repeat with the opposite leg.
5. Donkey Kicks
Donkey kicks are another great exercise for targeting the glutes. To do a donkey
kick, start on all fours with your hands under your shoulders and your knees bent.
Lift your left leg up and back until it is parallel to the ground, squeezing your
glutes as you do so. Lower your leg back down and repeat with your right leg.
6. Hip Thrusts
To do a hip thrust, you’ll need a bench or a box. Start by sitting on the floor with
your shoulder blades against the bench or box, legs bent and feet flat on the
floor. Next, drive through your heels to thrust your hips upward, pushing your
glutes off the floor. Hold the top of the position for a few seconds and then slowly
lower your hips back down to the starting position.
A Few Things To Keep In Mind:
Weights
Because your thighs and glutes are already pretty powerful, you’re going to want to add
weights to your workout routine. This will help speed up your workout and help you get
so much more out of it.
Start with light weights at first, and then gradually increase the weights over time. Your
goal is to push your body just under its max. But be careful. If you strain yourself too
much, it could result in injury. Always listen to your body and if you start to feel like it’s
too much, dial it back a notch.
Just make sure that as you’re working out, that you do feel resistance. You want to hit
that sweet spot between mildly uncomfortable and feeling like something is about to
snap.
Recovery
When working out, make sure to give your glutes enough rest and recovery time. On
average, it is recommended to have at least 48 hours of rest between working the same
muscle group. This helps to prevent overtraining and allows your muscles to recover
properly.
You’re also going to want to drink a lot of water before, during, and after exercise. Water
helps sweep away all of the waste that your muscle cells produce when they’re
contracting, and helps speed up recovery that much more.
Nutrition
When it comes to building your glutes, nutrition is also important. Make sure to get
enough calories to fuel your workouts and recovery. Eating a balanced diet that is full of
protein, healthy fats, and complex carbohydrates will help fuel your workouts and
support muscle growth.
By following these steps, you will be well on your way to building strong and healthy
glutes. And remember, consistency is key. Not everything is conquered in one mad
dash. Most things worth fighting for are gained a little bit at a time.
Building Nice Buttocks In No Time At All
If you want help staying consistent and motivated, you can always download my app. It
not only contains workout routines, recipe ideas, and a habit tracker, it connects you
directly to myself and to others in the Glute Goddess community.
Together, we’ll make sure you hit your fitness goals in no time at all!
