At Home Booty Blaster!

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.

The Equipment

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.

The Workout

Complete the entire circuit 2-3 times, resting for 1 minute between circuits.

  1. Romanian Deadlifts
RDL
x15 reps
 
Stand up straight with your knees slightly bent.
Hold a dumbbell in each hand in front of hips.
Lower the weights by moving your butt back as far as you can until the weights are just below the knees.
Return the starting position by driving the hips forward to stand up tall.

 

  1. Weighted Glute Bridge (Hip Thrust)
Weighted Glute Bridge
x20 reps
 
Lie on your back with feet flat hip-width apart and place weights on your hips.
Drive through heels to raise hips off the floor.
Pause at the top for 2 seconds then slowly lower back down.
 
  1. Walking Lunges
Walking Lunges
x12 reps each side

 

Holding the weights. Step forward with one leg, flexing the knees to drop your hips.

Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Step forward with your rear foot, repeating the lunge on the opposite leg.
Alternate between right and left sides (1 right + 1 left = 1 rep).

 

  1. Donkey Kicks
Donkey Kicks
x12 reps each side
 
Start on all fours with hands under shoulders, knees below hips.
In a controlled motion, kick the leg up into the air.
Pause at the top for a moment, then lower knee back down under hips (without touching the floor).

 

  1. Fire Hydrants
Fire Hydrant
x15 reps each side
  
Start on all fours with hands under shoulders, knees below hips.
Raise one leg out to the side, keeping your foot flexed and knee bent to 90 degrees.
Hold at the top for a moment, then lower knee back down under hip without touching the floor.

 

  1. Squats
Dumbbell squat
x10 reps
 
Stand up straight with your head facing forward and your chest held up and out.

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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