Glute Exercises For Women
10 At-Home, No-Equipment Exercises That'll Get You That Big, Big Booty
What if we told you that you can get a truly great butt that's also the foundation of a healthier set of legs all without leaving your home? Oh, you'd be interested? That's great because that's exactly why we're here.
We asked Sarah Chadwell, CPT, how to get a great butt workout at home, and she had plenty to say. "Your glutes, aka your butt muscles, are one of the largest, most powerful muscle groups in your entire body. They are also the most commonly underused muscle group," she said. "Many of us sit on them all day and stretch the muscles out, which is bad because they go to sleep; they literally shut down. It's time to get those sleeping giants fired up so you don't end up with a flat butt."
Just like any other muscle group, if you want shapely muscles, you have to spend time focusing on working that particular group. Follow these 10 moves focussed on your backside.
1 Glute Bridges With Marching
- Lie on your back with your hands flat on the floor by your sides, palms facing down.
- Place your heels about 10 to 12 inches from your glutes.
- Press your heels into the floor while pushing your torso up into a bridge position.
- Leave your right heel pressed into the floor, and keep your knee bent as you raise your left leg until your hip is at a 90-degree angle.
- Lower your left leg back so that you're back in bridge position. Make sure you're pressing through your glutes so your pelvis doesn't lower toward the floor.
- Now switch legs and repeat this sequence.
- This completes one repetition. Do 10 alternating reps.
2 Donkey Kicks
3 Curtsy Lunges
4 Body Weight Squats With Side Kicks
5 Lunges
- Stand with your feet together, your back straight, and your hands on your hips.
- Pick a point in front of you to look at to help you maintain a neutral spine.
- Step forward with one leg.
- Lower your hips until both knees are bent to about a 90-degree angle.
- Make sure your front knee is in line with your second and third toes, and make sure your back knee doesn't touch the floor.
- Keep your weight in your heels as you push back up to the starting position.
- You can do walking lunges if you have space, or do alternating static lunges (in place).
- Try doing as many lunges as you can in 45 to 60 seconds at a controlled pace.
6 Reverse Lunges
7 Standing Kickbacks
- Stand upright with your feet together, your back straight, your hands on your hips, and your abs engaged.
- Plant your left leg with a slight bend at the knee. It will be your balance leg.
- Keeping both legs straight, lift your right leg directly behind you using your glute.
- Lift your heel as high as you can without leaning too far forward. Squeeze your glute.
- Then lower your right leg so it's parallel with your left without letting it touch the ground.
- Then move directly into your second repetition.
- Repeat 20 times on your right leg at a controlled pace, and then repeat lifting your left leg 20 times.
- This is not a race. Keep the pace controlled.
8 Clamshells
9 Lateral Banded Walk
10 Bulgarian Split Squat
