Weakness in your glute madmuscles review muscles can lead to your body going into a “path of least resistance mode”. This is where other muscles take over—such as your hip adductors and hamstrings, causing the mechanics of your movements to be out of sync, which may lead to discomfort or even strains along the hips or legs. Strengthening your glutes also helps your workout performance by enhancing your mobility.

Best Exercises to Get a Firm, Round, Lifted Butt

However, after experiencing several knee injuries, I discovered the effectiveness of X band walks or lateral band walks, thanks to a physical therapist. For over 15 years now, I’ve incorporated these exercises into both my leg workouts and those of my online training clients. This straightforward, anywhere-doable banded leg exercise is fantastic for individuals at any fitness level. It’s a practical solution for targeting the legs and glutes at home, offering an excellent workout without the need for heavy gym gear. Strong glutes are also important for preventing knee pain during impact activities such as running, walking and climbing stairs.

Or your healthcare professional may recommend a technique called electrical stimulation. A device releases a mild electric current that causes you to squeeze your pelvic muscles as you would during Kegels. Don’t make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegels while emptying your bladder can keep your bladder from emptying fully. Before you start doing Kegels, ask your healthcare professional if these exercises are right for you.

Weighted hip thrusts are one of my fav glute exercises for home workouts due to their exceptional focus on glute activation and strength development. This action not only strengthens the glutes but also helps in improving the overall posterior chain strength, which includes the lower back and hamstrings. Weighted hip thrusts are particularly beneficial because they can be safely performed with minimal equipment and space, making them ideal for home workouts. Bench step-ups are a highly effective glute exercise that can be easily performed at home, offering significant benefits for strengthening and toning the gluteal muscles. This exercise involves stepping onto a raised platform, like a bench or a sturdy chair, which forces the glutes to engage intensely as they work to lift the entire body weight against gravity.

Dumbbell Walking Lunge

Begin by placing a resistance band around your legs, just above the knees. If you want to increase the difficulty, place the band below your knees, above your ankles. Whether you’re trying to get a bigger booty or not, you still need to be strengthening your glutes.

• Additionally, static lunges are versatile; they can be performed with just bodyweight or intensified by adding household items for resistance, and they also promote core stability and balance.
• This in turn, encourages proper curvature of your spine, distributing weight evenly throughout the body, ensuring good posture and gait, including up to your shoulders and even neck.
• This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.
• The addition of a resistance band intensifies the exercise by providing constant tension, which ensures that the glutes are engaged throughout the entire range of motion.
• Your glutes form the foundation to your core, so by engaging your glute muscles during a workout, you naturally help build core strength to help assist you throughout your day.
• Regardless of your genetics, you can take steps to dramatically change your look.

Static or stationary lunges are a highly effective glute exercise ideal for home workouts due to their simplicity and efficiency in targeting the gluteal muscles along with the entire lower body. In a stationary lunge, the split stance focuses the effort on one leg at a time, deeply engaging the glutes, quadriceps, and hamstrings. This unilateral approach ensures that each side works independently, which can help in addressing muscle imbalances and enhancing overall muscular symmetry. The stationary nature of the exercise minimizes the need for space and reduces the risk of injury due to loss of balance, making it safer and more accessible for individuals of all fitness levels. Additionally, static lunges are versatile; they can be performed with just bodyweight or intensified by adding household items for resistance, and they also promote core stability and balance.

This exercise is particularly effective because it isolates and activates the gluteal muscles in a unique way. The position – lying on your stomach with the soles of your feet together and knees splayed out, mimicking a frog’s legs – ensures that the glute muscles are engaged throughout the entire movement. Unlike traditional glute exercises that might also heavily engage the thigh muscles, froggy glute lifts specifically focus on the gluteus maximus, medius, and minimus.

The BEST Glute Workout at Home (You’re Not Doing!)

Your glutes are a group of powerhouse muscles that help you with everything from standing to running to carrying heavy loads. Try doing clamshells with a light resistance band around your thighs. With that in mind, here are several tips to get the most out of your glute exercises. Download the Gymshark Training App and access hundreds of free workouts with the ability to track every set and rep as you go. (It’s also not too late to join Gymshark 66… Our free global fitness challenge will change your life in just 66 days).

Side Leg Lift

Your glutes form the foundation to your core, so by engaging your glute muscles during a workout, you naturally help build core strength to help assist you throughout your day. And, a strong core means you can add more weight to your workouts over time, not to mention ensuring your form and posture are spot on. The upper glutes primary function is to stabilize, rather than generate force, as the lower glutes do. This means the upper glutes are harder to target in traditional compound leg exercises, such as squats or deadlifts.

The Best Butt Exercises: Squats

Because your legs have some of the largest muscles in your body, when you take the time to strengthen your glutes, hamstrings, and calves, you are taking a big step forward to make your whole body stronger. One of the biggest advantages of froggy glute lifts is their convenience for home workouts. They require no equipment and very little space, allowing them to be easily incorporated into any home fitness routine. This makes them an ideal choice for those who may not have access to a gym or prefer the comfort and privacy of working out at home. When combined with other effective at-home exercises like sumo squats, froggy glute lifts can help create a well-rounded glute workout, targeting all areas of the buttocks for comprehensive strengthening and toning. Exercising the legs and glutes at home, especially without bulky equipment, can sometimes be tricky.

How Long Does It Take To See Results In The Upper Glutes?

“A seated leg press can benefit your quads, hamstrings and glutes,” Feakes shares. “They provide stability for your entire lower body and power you to go through your day,” says exercise physiologist and certified personal trainer Karen Feakes, CPT. Picture a dog about to urinate (hence this exercise’s name), and you’ll get in the right position to open up your hips.

Quadruped Hip Extension

If you liked this six-move home butt workout, make sure to check out some of our other plans. Add resistance with this Booty Building Workout Using Ankle Weights, or take on our 30-Day Butt & Thigh Transformation. Using proper form helps prevent injury and ensures you’re getting the most out of your workout.

Increase Your Back Strength

Strong glutes stabilize your pelvis and help protect your hips from injury. Since these muscles work together, strong glutes also help ease lower back pain. The gluteus minimus is the smallest of the three gluteal muscles and lies beneath the gluteus medius.

How to Build Glutes

Kegel exercises also can be done during pregnancy or after childbirth to help ease or prevent incontinence symptoms. Kegels are less helpful for people who leak lots of urine when they sneeze, cough or laugh. Also, Kegel exercises are less helpful for people who suddenly leak small amounts of urine due to a full bladder. If you’re ready to kick up the intensity, bring your hands to your belly and hold a small weight. This content is for informational and educational purposes only and does not constitute individualized advice.