Exercises For Glutes At Home: The Best Butt Exercises At Home

Use these exercises for glutes at home to improve your posture and make daily tasks easier! While there are a ton of glute exercises for females out there, start by rocking the basics with these butt exercises at home! The glutes are also an ideal muscle to target when pregnant and postpartum to support the pelvic floor, so happy training!

Why You Need Butt Exercises At Home

Let’s face it, most mamas don’t have time to hit the gym. In fact, we stress about just finding time for fitness let alone traveling and getting someone to watch kids.

This is why having the option to work out at home keeps life simple and moms sane. Plus, when it comes to glute exercises, there is so much you can do at home to build and strengthen your glutes that it’s really not necessary to hit a gym.

 

Why Do You Want Strong Glutes?

For many people, our glutes are under-activated. Placing the focus on strong glutes can have big effects on daily activities. The benefits of strong glutes include:

• easier time with day to day tasks (carrying, holding)
• less back pain
• reduced knee pain
• They help keep our pelvis stable during and post-pregnancy
• better performance (running, jumping, lifting, climbing)
• improving posture (as they’re part of the posterior chain)
• they’re also a key component in our pelvic floor (check out why you should see a pelvic floor physio)

Strong glute muscles help in all of these scenarios. The benefits of strong glutes are so important that not making them a priority is where most moms fail.

Learn more about what exactly the glutes can do for your lifestyle in this blog post: The Benefits Of Strong Glutes & Why You Need Them and check out what exactly the glutes do by learning more about the glute medius.

 

The Best Exercises For Glutes At Home

The list below is simply the butt exercises at home that I’m going to cover in this blog post. At the end of the exercise breakdowns (click here to jump to the exercises), you can find a list of even more amazing exercises for glutes at home.

• Glute bridges
• Hip extension
• Quadruped band abduction
• Single leg hip thrust with pause
• Sumo walks
• Feet Elevated glute bridge
• Seated Band Abductions

You can use these glute exercises for females to make mini glute circuits, glute finishers or to just throw them in to your warm ups and your workouts! Likewise, you can even put glute training into or at the end of a total body workout like this for extra emphasis.

There’s no right or wrong way- just train glutes!

 

Equipment For Glute Exercises At Home

The first step in any glute training is to learn how to properly engage your glutes. With that, bodyweight glute exercises work wonders, so don’t think you need to load up to get results!

However, I do recommend a mini green band to all of my personal training clients. The reason is that the mini band allows you to hit the outer glutes better in abductions, and lateral hip flexion. they provide a little bit of extra resistance and will definitely step up your glute training.. all for only a couple of bucks!

You’ll also want access to a bench/chair/couch/table.

Can you load the glutes? yes. I personally adore barbell hip thrusts. However, when working out at home it’s not always practical. And there are so many benefits to at-home glute exercises that I wouldn’t worry about loading up right away!

 

How To Activate During Glute Exercises

The number one mistake I see when people are training glutes is that they stop at hip extension and never follow through to hyper extension.

Your hips can actually hyperextend thirty degrees more than you think. It’s this small range that gives you a huge advantage when you’re training them.

Glutes also give you immediate feedback.

Your glutes (all of them) change shape when you contract them fully and thus, it’s easy to tell when you’re using them and when you’re not.

Simple place your hand on your glutes when working them and ensure they’re contracting full.

One of the main tricks to glute exercises at home is to train their multiple movements. 

 

 

Exercises For Glutes At Home #1 Glute Bridge

Bridging is the basics of glute training and once mastered you can move on up the chain. Remember that your hips can extend more than you think so you’re aiming for that top range and really squeezing your bum cheeks together.

To hit this range, and really target glutes though, make sure you’re not cheating by arching the low back. Also, keep the weight more in your heels and your feet slightly wider.

To really feel a burn, place a mini band around your knees and drive out against the band (note: you can progress this beauty to single leg bridges, weighted bridges, elevated etc!)

 

Exercise #2 Quadruped Hip Extensions

Another of my favorite butt exercises at home to target those hip extensions. With this exercise, you’ll have to work slightly harder to keep a neutral spine and contract while moving the leg.

Ensure your foot remains flexed and your knee stays at ninety degrees. If you’re not feeling glutes chances are you’re putting the leg too high without actually squeezing your bum.

 

Exercise #3 Banded Quadruped Abductions

Placing a mini band below your knees requires you to push out against resistance and use your glute medius and minimus.

Try not to shift your weight into the opposite side and lean to get your foot out. Really concentrate on using your glutes to move your leg against the band.

Exercise #4 Single Leg Paused Hip Thrusts

Hip thrusts provide a greater range of motion than glute bridges but the trick is to keep your upper back slightly rounded even at the top position.

Likewise, shifting to only one leg creates more tension for that individual glute and pausing at the top gives a nice isometric contraction. Focus on really squeezing and nut using momentum to get your hips up.

 

Exercise #5 Sumo Walks

These are a fun one that really gets your hips burning. You can place the mini band around your feet, ankle or below the knees (feet being the hardest).

Make sure you implement a proper hip hinge and maintain it as you squeeze the glute, drive out against the pushing foot and try to push the other foot against the band away.

 

Exercises For Glutes At Home #6 Feet Elevated Banded Glute Bridge

Another way to really boost the range of motion. Wrap the mini band below your knees and while you extend to try to push your legs against the band (without rolling onto the outside of your heels).

Use your glutes to push out against the band and also to lift the hips pausing at the top of the movement. Really ensure you don’t arch the low back to get your hips up higher, it’s got to come from the glutes.

 

 

Don’t forget to pin these exercises for glutes at home!

Butt exercises at home help improve posture, stability, and help you to hold kids easier. Thus, these exercises for glutes at home are the perfect way for busy mamas to stay fit, strong, and healthy and they can be added into any full body workout too.

If you head to my workout page, I have a full playlist dedicated to glute workouts because they’re just that important!

 

Other Amazing Glute Exercises For Females

• Reverse hyperextensions
• Froggy pumps
• Side-lying hip raise
• Side-Lying hip raise with clamshell
• Single leg, foot elevated hip thrust
• Crossack squats
• Standing banded kickbacks
• Extended range abductions

Don’t let the gym be the limiting factor in your ability to master strong glutes (though these gym-based glute finishers really do rock!)! These glute exercises at home are the best way to get started.