Use these at-home glute exercises to improve your posture and make daily tasks easier (learn more about the benefits of glute training)! These effective butt exercises are done without weights and are ideal for females. Learn the best glute-building exercises as well as why the glutes are so important to strengthen when pregnant.
The Benefits Of At-Home Glute Workouts
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 (it's also the reason I offer so many follow-along, home workouts).
While hitting the glutes weight weights can help grow your butt, you won't always stay consistent to gym training. That's why having the option to perform glute training at home is so crucial.
Benefits Of Strong Glutes?
For many people, our glutes are under-activated. Placing the focus on them 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. 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 Glute Exercises 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 at-home, glute-building exercises.
- Glute bridges
- Hip extension
- Quadruped band abduction
- Single leg hip thrust with pause
- Sumo walks
- Feet Elevated glute bridge
- Seated Band Abductions
All of these exercises are done without the use of weights or resistance bands.
You can use these glute exercises to make mini glute circuits, glute finishers or to just throw them into 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!
Glute Isolation Exercises
More often than not, you'll hear how you just need to squat, lunge, and deadlift to grow your glutes. And though those exercises are great, your glutes need more.
Glute isolation exercises should be worked into your training programs. These exercises target the glutes specifically even though they can be done with a variety (or no) of equipment.
Equipment For Glute Workouts
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.
Having access to a mini loop is a great way to progress your glute training after you've mastered the basics.
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 The Glutes
The number one mistake I see when people are training glutes is that they stop at hip extension and never follow through to hyperextension.
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.
Simply 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.
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.
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Strengthen & Tone Your Glutes...At Home!
If you’re looking to get strong, reduce back pain, and carry kids easier check out my Stronger Glutes For Busy Moms E-book. This 25-page E-book provides you with everything you need to strengthen your glutes at home.
You’ll learn about the fundamentals of glute training (how to contract the glutes, which exercises the glutes respond to), and as well as have access to my progressive glute training programs to strengthen your glutes.
In this e-book you’ll be taken through:
· The exact no equipment glute workouts to do over a four week period
· Glute workouts that require resistance bands to take your toning to the next level
· My favorite glute finishers (booty burners) to use after you’ve completed the glute training programs
· 5-weeks worth of full-body, progressive workout programs to continue using after you’ve finished the initial programs
The difference between these glute workouts and sporadic, glute exercises you stumble upon is that these training programs are progressive. Meaning, they build on one another!
· Which exercises best target glutes (and how to perform them with added video demos!)
· How often, and when you should train glutes each week
· Which workouts to do when
· How to take your glute training further
Take the guesswork out of your glute training and follow a plan. Learn the best practices to implement when it comes to strengthening glutes and reap the benefits of less back pain and the ability to carry kids easier.
Because being strong isn’t optional when you’re a mom. Grab the Stronger Glutes E-book today.
(when you click on the button a new window will open that will take you to securely process payment)
Don't forget to pin these at-home glute exercises for females!
Like anything, the best glute-building exercises are ones you'll stay consistent too. Thus, having a handful of at-home glute exercises on hand is crucial.
Glutes help improve posture, stability, and help you to hold kids easier. They're 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
How To Train Glutes At Home
When it comes to glute workouts, you want variety.
Choose a handful of glute exercises and make them into a circuit. Vary the exercises you do (making sure to hit all areas of the glutes) as well as the repetitions you use (anywhere from 8-30) and the resistance or tempo.
Glutes respond well to high volume. So, you can actually train them multiple times per week and see a lot of success.
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.