Having a strong glute is important for more reasons than looks. Stability and power in running and other sports can be improved by strengthening the hip flexors, gluteus maximus, and quadriceps. The benefits to performance and safety are clear. Work your butts at least three times a week.
Exercise Routine: 10 Top Routines to Build Your Butt and Glutes at Home
- 1. Bridge
The Bridge is an excellent warm-up routine. Your glutes, back, and abs will all benefit from doing this. Some back discomfort can be alleviated by strengthening the core and the glutes. To increase the difficulty, wrap a resistance band around your knees, or select another option from the list below. Ensure you’re starting your workout with something other than these common blunders.
- 2. Single-Leg Bridge
The Single Leg Bridge is a tougher take on the classic Bridge game. Bend your knees and lie on your back. Kick out one foot. Raise yourself off the ground by pushing off with the heel of your other leg. Maintain a straight posture. If you don’t feel it in your glutes, try bending the leg that is extended and resting the foot on the knee of the leg that is positioned lower. Move on to the opposite leg and repeat.
- 3. The Bridge of Banded Butterflies
Strong hips are essential for the Banded Butterfly Bridge. It’s a great all-around workout, and it also serves as a great warm-up.
- 4. Lunge up to The high knee
Gluteus maximus and abdominal muscular strength will increase with Lunge to High Knees. Balance and stability can be enhanced by performing this bodyweight exercise regularly.
- 5. Lunge to a straight leg position
If you want a larger butt, you can’t skip this workout. Tone your legs and glutes with the help of lunge variations like the Lunge to Straight Leg.
- 6. Fire Hydrant
If you want to work those glutes, try out the Fire Hydrant. Wrapping a resistance band over your knees increases the intensity.
- 7. Plie Squats
The Plié Squat is an excellent way to strengthen your glutes. This squat variation targets the inner thighs, gluteals, quads, and hamstrings that are strengthened during a standard squat.
- 8. Donkey Kicks
The Donkey Kick is a common technique to strengthen the thighs and buttocks. Combined with the Fire Hydrant in a superset, it provides a fantastic total-body glute workout. To increase the difficulty of this workout, wrap a resistance band over your knees. Ensure you’re starting your workout with something other than these common blunders.
- 9. Pistol Squats
Is it time for you to take your squats to the next level? If so, try doing the Pistol Squat!
- 10. Curtsy Lunges
Curtsy Lunges are a great exercise for toning your glutes. The proper stance for curtsy lunges is a tall, upright position with feet hip-width apart. To do this, move to the side and cross your back leg over your front while keeping your hips facing forward. Focus on putting your weight on your front foot.
Wrapping up
You can shape your glutes and grow a larger butt with the help of these weight-free exercises. Keep at it until your glutes ache from the effort. Remember to throw in some weights, whether dumbbells, a resistance band, kettlebells, or something else. For optimal muscle growth, which relies on progressive loading, your workouts should gradually increase in intensity.
