Grow your glutes at home with 6 exercises to build a higher, firmer, and rounder booty. All you need is a set of weights, no gym required!
The Importance of Strong Glutes
The glutes are the strongest muscle group in the body. Not only are they important for aesthetic appeal, but strong glutes also support proper posture and pelvic alignment and prevent back and knee pain.
The glutes are also an incredibly powerful muscle group involved in motions like sprinting, leaping, twisting, and side to side movements.
This workout will target all of the glute muscles and the inner and outer thighs to stabilize the hips and improve posture.
Training the Glutes
Like any muscle group, the glutes should NOT be trained every day. Because resistance training causes microscopic tears in muscle fibres, rest periods are necessary to rebuild and grow the muscle.
Train the glutes at least 1-2 times a week, even up to 3 times a week, with at least 1 day of recovery in between. On those days, choose a workout that gives the glutes a break, like an upper-body resistance workout or low-intensity cardio like walking.
If you want to grow your booty for athleticism or aesthetic appeal, you must increase your weights and train with progressive overload! In other words, progress your weight selection as your strength increases to stimulate muscle growth.
First, focus on getting your form right (even if you have to use less weight) to prevent injury and use the full range of motion. Once your form is perfect, concentrate on progressing your weights to continually challenge your body to improve and prevent plateaus.
All you need for this glute workout is a set of dumbbells.
As you become stronger, you’ll probably need heavier weights to challenge your body and keep stimulating growth in your glutes.
Complete the entire circuit 2-3 times, resting for 1 minute between circuits.
- Romanian Deadlifts
- Weighted Glute Bridge (Hip Thrust)
- Walking Lunges
Holding the weights. Step forward with one leg, flexing the knees to drop your hips.
- Donkey Kicks
- Fire Hydrants
Place your feet shoulder-width apart whilst resting the dumbbells slightly on your shoulders.
Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
Keep your body tight, and push through your heels to bring yourself back to the starting position.
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