5 OF THE HARDEST GLUTE EXERCISES YOU CAN DO AT HOME

| October 5, 2023 | Bodybuilding and Fitness Nutrition | No Comments

When it comes to building strong and shapely glutes, many people think they need fancy gym equipment or expensive memberships.

However, you can achieve impressive results right in the comfort of your own home. In this article, we will explore five of the most challenging glute exercises that require minimal equipment and can be done in the convenience of your living room.

Get ready to feel the burn and transform your backside!

Squats with pulse

  • Get into a squat position, with your feet shoulder-width apart and your hands together in front of you.
  • Squat down and, instead of going all the way back up, go up less than halfway and go back down.
  • Complete 3 series of 20 pulses.

Barbell Hip Thrust

  • Start practicing with a light weight bar and place it on the floor in front of you. Grab a typical weight bench and sit with your back against it (on your side).
  • Now make sure your shoulders are pressed into the padded section of the bench, with the soles of your feet pressed into the floor.
  • Pass the bar over your legs and sit it in your lap on your hip bones, making sure it remains straight and well balanced.
  • Use your hands to stabilize the bar before pushing yourself up with your heels, contracting your glutes at all times and making sure your shins remain vertical.
  • Pause at the top (when your back is horizontal to the ground) before lowering yourself a few centimeters and repeating the movement. If your shins move excessively back or forward during the push, it means you’re losing focus on your glutes and using your quads and hamstrings instead. So avoid fast reps, focus on contracting your gluteal muscles, and make sure the range of motion is fairly shallow. It should be more or less the same as the glute bridge mentioned above.
  • Complete between 8 and 12 repetitions.

Split Lunge

  • Take a big step forward with your right foot and distribute your weight evenly between your feet.
  • Bend your knees and squat down, stopping when your right thigh is parallel to the floor.
  • Push up with your right foot.
  • Complete 3 sets of 12 repetitions. Switch to left foot and repeat.

Single Leg Deadlift

  • Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
  • Extend one leg back while leaning forward until your body is parallel to the ground, extending your arms toward the ground.
  • Return to the starting position.
  • Repetitions: 12 to 20 repetitions with each leg.

Lateral walk with resistance band

  • With a resistance band wrapped around your lower thighs, place both feet on the floor hip-width apart, making sure your knees remain in line with your toes. Looking straight ahead, bend your hips and knees, making sure your knees are in line with your toes. Continue bending your knees until your upper legs are parallel to the floor. Make sure your back remains at a 45 to 90 degree angle to your hips. This is the initial position.
  • Inhale.
  • Exhale. Maintaining the squat position with your right foot on the floor, step your left foot outward so that your feet are slightly shoulder-width apart.
  • Inhale. Maintaining the squat position and with your left foot on the floor, step your right foot in to return to the starting position.
  • Complete 10 reps on the same side before completing the remaining reps on the other side.