Being one of the largest muscle groups in your body, building stronger glutes is important not only to look in good shape but helps to improve your stability, and performance and prevent risks of injury.
The good news is you can actually do glutes exercises at home for stronger, firmer, and bigger butts.
What are the 7 best glute strengthening exercises at home?
Let’s find out more.
Can You Grow Glutes From Home Exercise?
Yes, you certainly can grow your glutes at home with the right exercise approach.
Don’t worry if you don’t have barbells or dumbbells at home.
Using your own body weight without any equipment to grow bigger and stronger glute muscles is just fine.
All you need to do is to challenge your glutes with different strategies and exercise methods to build your glutes progressively. You are going to overload the targeted muscle group to work harder in order to get bigger and stronger glute muscles than before.
Through a very focused effort, you can achieve a good result in no time. Expect to see progress after about 2 to 3 months if you are working hard with consistency.
Is it OK to do glute exercises every day?
Like any other form of exercise, I think it is best not to overdo them too frequently.
Please remember, that any post-exercise you do need time for the muscle recovery process. Otherwise, you may not achieve the targeted result.
Since glute exercises are bodyweight exercises, the recovery process is faster than weight exercises. Rest a day or two in between is fine.
You can start with 2 to 3 times per week if you focus on glute training with some rest days in between. Add some intense cardio training in between when you are having off days with the glute exercises.
How Can You Grow Your Glute Muscles Faster?
Like any other exercise, the foundation for getting your glutes muscles to grow faster is:
1. Having the right and adequate nutrients especially protein is crucial to allow the targeted muscles to grow, repair, and recover effectively.
You also want to make sure you optimize and maintain the ‘calorie surplus’ to keep building muscles and support overall glute growth.
2. Correct exercises approach that focuses on growing the glute muscles such as squats, deadlifts, or lunges. The goal here is to get the glutes as strong as possible without depending too much on machines.
It does help a lot in building any major muscle group long-term.
3. Work out progressive overloading by increasing the repetitions or adding weights to your glute exercises. You should aim with these techniques to maximize the muscles building effects.
Try to lift more weights during any workout, not just glute exercises. If you do not have the steels at home, then just do high rep in your glute exercises.
The 7 Best Glutes Strengthening Exercises At Home
These are the 7 best glute exercises you can try at home, using your own body weight or with equipment, if you have them.
1. Glute bridges. The name says it all, good for strengthening the glute which also helps reduce the stress on the knee by offloading the stress to the glute.
You can literally be working out glute bridges without even leaving your bed!
This simple glute exercise involves lying your back on the ground and raising your hips upwards.
Besides helping to strengthen your glutes, it also stabilizes your core, and if performed correctly, may help to improve problems associated with lower back pain. Glute bridges also strengthen your hamstrings by holding longer times with the pose.
Try to perform 3 sets each session with 15 reps per set. Watch this video tutorial from Charlee.
2. Wall sit or wall squat exercise works great for toning your legs and losing weight. It helps develop strength and endurance for the core, glutes, quads, and calves as the exercise is focused on the legs.
When you do wall sit for a couple of seconds, your heart rate will increase and the cardio starts working resulting in burning calories. Not only that, five minutes of wall sit workout daily is good for stress management and improves the mind’s clarity.
When you do wall sit exercise, depending on your current lower body strength, try to aim for a minimum of 20 to 60 seconds per set (3 sets). Ensure you stand against the wall with your feet about two feet from the wall.
In a squat position, begin to slowly slide down until your thighs are parallel to the floor. Your knees should be bent over 90 degrees angle and above your ankles.
Not quite sure what I’m trying to explain here, check this video tutorial from Layla.
3. Squat jumping is another excellent workout targeting glutes, lower back body, calves, and hamstrings. Like a wall sit workout, it works great for glute toning and weight loss.
It is widely considered a high-intensity plyometric workout and really gets your adrenaline pumping.
Note that this workout does give a lot of stress to your knee, ankles, and hip joints. Make sure you have greater strength and endurance ready prior to trying squat jumping.
Remember to perfect your techniques first before attempting this or get a consultation from your fitness instructor.
Check out this video tutorial from Layla.
4. Side leg raise exercise targeting your hip flexor, glutes, core, and hamstrings muscles. If practice this form correctly, side leg raise can help to improve your hips’ mobility and core strength.
On an exercise mat, lie your body on one side, and slowly lift up your leg to almost 45 degrees above the other leg. Then, lower down the leg to its starting position and continue with 3 sets, 8 to 10 reps per set.
Switch your body to the other side and repeat the same steps. Watch this short video tutorial.
5. Walking lunge exercise is popular for those who wish to build strength, toning, or sculpt their overall bodies. It is targeting your legs, hips, and lower back by improving stability, flexibility, and mobility.
For beginners, the starting variation is usually the stationary lunge targeting your hamstrings, glutes, calves, and quadriceps. This technique uses your front leg to put all the weight in and your back leg to stabilize, balance, and support your entire body.
Walking lunge exercise is best to do when you are starting your leg exercises. You need only a few minutes to do lunges, with 8 to 10 reps per set, and 2 to 3 sets each session.
As you are feeling stronger as you progress, you can intensify it by increasing the repetitions or adding weights such as dumbbells. Learn how to do effective lunges from the Bowflex video tutorial.
6. Single-leg deadlift challenges your core balance and stability. This workout targets your glutes and hamstrings and is considered a more advanced deadlift exercise.
You need to hold a dumbbell in each of your hands. Now, slightly bent on the knee and stand with your weight on the left side. At your hip, hinge slowly until your right leg is almost parallel to the floor while maintaining your balance.
Try to complete 3 sets with 10 to 15 reps per set in each session. Watch this short video tutorial.
7. Donkey kicks are great glute movements focusing on all three major glute muscles (Maximus, medius, and minimus). You will be in a plank position, hands flat on the floor below your shoulders.
Begin with lifting your left leg off the floor and pushing the foot off towards the ceiling. Pause and return to the starting position. Try to complete 3 sets with 10 to 15 reps per set in each session.
Be sure your hips are pointed towards the floor when lifting and pushing the foot up.
Take a look at this short video tutorial.
Do Squats Really Make Your Butts Bigger?
It sure can.
Squat exercises with continuous strength training are targeting the glute and thigh muscles to build a shapely ‘butt’.
The good news is if you have a lean body structure, you can stand a chance to reshape the ‘butt’ nicely. However, note that besides consistency and intensity of your exercise, the diet you are eating and probably genetics do play crucial roles too.
Nevertheless, it is no harm to try squatting exercise now!
Why are your butts getting smaller with squats?
It could be many reasons leading to this!
You are not working out on the glute muscles correctly or doing the wrong glute exercises.
Instead of high reps without weight or resistance, fitness experts suggested focusing on low reps with heavier weight or resistance to grow the glute muscles.
Sometimes, too-hard or frequent cardio exercises may decrease the overall muscle mass of the body.
You also may not be progressing to overload your workout regularly. So, you need to add more weight or resistance in your workout to challenge the targeted muscle group (this case the glute muscles).
Insufficient vital nutrients such as protein to support and maximize your glute growth may also be the cause of not getting firmer butts.
What Kind Of Foods Are Good For Your Butts?
There are plenty of great food sources helping you to get firmer and BIGGER butts.
Besides protein shakes, you can get protein-rich food sources from,
1. Spinach
2. Salmon or tuna
3. Greek yogurt
4. Eggs
5. Chicken breast or lean ground beef
6. Pumpkins, hemp, or chia seeds
7. Quinoa
8. Avocados
9. Beans, chickpeas, or legumes
10. Milk or cottage cheese
Final Thoughts: The 7 Best Glutes Strengthening Exercises At Home
Glute exercises to shape up your butts is a long-term goal and need proper exercise and consistent effort before you can even think of seeing a good result.
Give full dedication to your glute exercises at home if your goal is to build a stronger and firmer booty.
Like any other targeted muscle group, just be patient, and remembered don’t overdo or train too hard.
Also, get sufficient calorie and protein intake to achieve your fitness goal and to perform more effectively during your glutes exercises routine.
If needed, speak with your personal trainer and nutritionist for more guidelines.
I hope this insight is helpful to you. Do leave me a comment below if you have and I will speed back within 24 hours.
To your fabulous Home Workout success!
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