5 OF THE BEST GLUTE EXERCISES AT HOME FOR WOMEN
Having strong and toned glutes not only enhances your physical appearance but also plays a crucial role in supporting your overall posture, stability, and athletic performance.
While going to the gym may not always be feasible, you can still achieve remarkable results by incorporating glute exercises into your home workout routine.
In this article, we present five non-generic glute exercises specifically designed for women to help you build strong and shapely glutes from the comfort of your own home.
Jump squats
- Start standing with your feet together and your hands together on your chest.
- Jump your feet out and simultaneously bends your knees to land in a squat position.
- Imagine there is a chair behind you and bend your knees as if you are about to sit on the chair.
- Keep your weight in your heels and try not to let your knees go over your toes. And don’t forget to keep your chest up.
- She pushes off, using her heels, and jumps back to the starting position.
- Do this exercise for one minute.
Knee to chest
- Starting position: standing, with your weight on your left foot, keeping your hands together in front of you for balance.
- Bending your left knee, extend your right leg behind you.
- Then bring your right knee towards your chest and bring your hands to meet the knee, to complete one repetition.
- Perform the same number of repetitions for 30 seconds on each side.
Touch and jump with one leg
- Starting position – standing with the weight on the left foot and keeping the back long, bend the left knee trying to touch the floor with the fingers of the right hand.
- Swinging your right leg and left arm forward to return to a standing position, jump once your torso is upright.
- Landing with control, slowly lower your torso and bend your knee to touch the ground again.
- Repeat for 30 seconds on both sides.
- Do this exercise for one minute.
Hydrant
- Get on the floor on all fours.
- Keep your back and neck straight and look forward.
- Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the floor.
- Do 12 repetitions.
- When you finish, repeat the exercise on the opposite side.
Single-Leg Glute Bridge
- You have to start the exercise by lying your body on the ground and with your back towards the ground, your hands have to be placed on the ground so that you maintain stability.
- Next, while bending one leg and lifting the other leg off the floor, press your heel against the floor to lift your pelvis off the floor.
- Next, your body will reach a bridge position and you need to maintain the same stiffness.
- While keeping your leg raised, carefully lower your body to the ground, and return to the starting position.
- Do this exercise for one minute.