Get Even More Visitors To Your Blog, Upgrade To A Business Listing >>

10 Home Exercises To Build Up Your Glutes And Firm Butt

Fitness Apie
10 Home Exercises To Build Up Your Glutes And Firm Butt

Home Exercises To Build Up Glutes And Firm ButtHaving a nice and firm butt is the goal of many who workout. Women are at the forefront of this, but men also want a firm butt.

After all, don’t all women like men with nice glutes?

And in the time of coronavirus, gyms are closed, and we are forced to do our workouts at home. Many of these exercises are compound movements, as it’s not easy to isolate glutes.

Here are the best glute-building exercises that you can perform at home right now.

You won’t need any equipment, just your body weight and the willingness to have a strong, firm butt.

10 Best Home Exercises Build Glutes And Firm Butt

1. Single-Leg Bridges

The first exercise on the list is the single-leg bridges. With this exercise, we target our glutes but also our hamstrings and hips.

Those struggling with ACL injuries will also find this exercise helpful to strengthen the ACL.

First, start in a lying position. You might need a workout mat or an equivalent.

Then, with your arms at your sides, bend your knees. Next, stretch one of your legs out and bring it up to an angle of approximately 45 degrees.

Then, start lifting your butt and your lower body with the help of your leg on the ground. The foot should not lift from the ground at all.

Repeat and switch the legs.

2. Squat Jumps

Squat jumps are an excellent exercise to build your glutes and to increase your explosiveness.

In addition, it improves your quads, hamstrings and calves, and it enhances your knee and ankle strength. You can see how it can be beneficial.

Plus, it’s a natural movement, meaning that it will benefit you in real-life situations.

Start with your legs hip-distance apart, or slightly wider. The first part of the movement is identical to that of a regular squat.

There is a lot of differing information about how deep should you go in your squat. The best way is to go a 90-degree angle and jump from there.

The jump needs to be as explosive as possible, and jump as high as you can. Your arms should help you jump higher, they shouldn’t be static.

3. Side Lunges

With side lunges, you’re getting the benefits of the traditional lunge with a bit of extra focus on the health of your knees.

So you get the benefits for your glute as well as the strength of your knees

This exercise is all about finding your rhythm. At first, you might struggle to find the perfect form. But after some practice, you’ll find it’s quite easy to do it.

First, start in a standing position with hands placed together. Then, lean all of your weight on one of your legs, and try to swing the leg away from you as far as you can.

Switch sides, and repeat at least 10 times for each side. You’ll find this exercise great, but it can also be quite challenging.

4. Bulgarian Split Squats

Yes, Bulgarian split squats might be the staple of a glute workout in the gym. But you can also perform this exercise at home, just without the weights.

If you really want to add weights, you can always improvise. Perhaps you can use water bottles, or books, or vases. Something that adds some weight to the movement.

This exercise is a great isolation movement that will build your quads, and your glutes and hamstrings.

To do this exercise, you’ll only need your body weight, a bench or some elevated surface, and perhaps some water bottles or something to add weight.

First, lean one of your legs onto a levitated surface, such as a couch, chair or a bench. Then, start performing the squats on your leg.

You can keep your body straight, or lean forward. If you do, you’ll notice that your lower back will also get some work.

5. Donkey Kicks

As funny as the name sounds, it won’t sound as funny when you’re well into a set of these exercises.

It might look easy, but trust us, it isn’t. If done right, this exercise is an incredible glute-builder.

Getting the technique right at first will seem like a daunting task, but it does take some trying before you can reap the benefits.

Start on all fours. Then, with your abs firm and your body engaged, start to lift one of your legs backward and towards the ceiling.

You should feel your glutes and hips while you work, but you’ll also have to stabilize your body when you do the exercise.

So it’s a balancing act as well as a strengthening one. Switch the legs once you’re done with the first set.

6. Glute Bridges

Glute bridges have been the go-to exercise for many years for those who want a firm, strong, and nice-looking butt.

It’s a similar exercise to barbell hip thrusts, only that we perform it without the weights, and on the floor. But the effects are almost similar. The focus of the exercise is the glute muscles.

You’ll start off on the ground, lying on your back. Then, bend your knees, and start lifting the butt of the ground.

You might find that you might need to put the heels away from your body. Doing this will make the exercise more comfortable.

Try to elevate your butt as much as possible. You should have your lower back straight when you come to the top.

7. Single-Leg Deadlifts

Deadlifts are also an essential exercise for gym-goers. But for home workouts, single-leg deadlifts are better.

You don’t need any equipment, and you get some fantastic benefits. It works the entirety of your posterior chain.

Plus, it has the benefits of being a stretching exercise. Finding the balance will prove to be a challenge for some.

Doing this exercise is fairly straightforward. Start standing up, and start bending forward. At the same time, lift one of your legs, and keep it straight.

You should touch the ground with your fingers, and then come up again.

8. Butterfly Hip Thrust Sit-up

If you don’t mind stretching a bit, this exercise can ben an effective glute-builder.

It’s a great hip opener, this one, but also great for your butt. It’s just that it might be slightly more challenging as you need more flexibility.

But worry not, with some practice, you’ll be able to do it. Start by lying on the ground, and position your legs in a butterfly position.

Then, start lifting your butt off the ground. Go as high as you can, and you should feel your glutes and hips burn after a while.

9. Step-Ups

How about using the environment of your home a little? This exercise will let you utilize your elevated areas.

Just make sure that the surface where you’ll lift yourself is stable. It can be a chair, a wall, or anything else that’s elevated and safe.

It’s a similar movement to step-climbing, only that you can vary the severity of the challenge.

If the surface is higher up, then it will be even more challenging. This exercise will make you feel your glutes the next day.

10. Clamshells

The last exercise on this list is a slightly gentler one. It’s called clamshells.

In its essence, it’s a hip opener, but you’ll find it challenging for your butt. If you do many of these, you’ll feel your legs burn, no doubt.

Start in a lying position. Place yourself on your side, and bend your knees slightly (as if sleeping) – just don’t fall asleep!

Then, move your upper knee towards the ceiling, and leave the bottom knee on the ground. At first, it’s simple, but once you do it for longer, you’ll feel it.

Conclusion

So there you have it, these are the 10 best exercises for your glutes. Hopefully, you enjoyed the article. If you liked it, share it. We’re also looking forward to hearing your opinion about it.

Isolating your butt with just your body weight can be challenging, but it can be done. In some cases, the benefits for your butt come as a part of your exercise.

In other cases, these exercises are aimed primarily at your glutes and will isolate them effectively.

Unfortunately, not many have the comfort of having a home gym, so we’ll have to improvise slightly. Use everything as you can – it can be water bottles, a resistance band if you have it, or other stuff.

10 Home Exercises To Build Up Your Glutes And Firm Butt
jamesgross



This post first appeared on Fitness Apie, please read the originial post: here

Share the post

10 Home Exercises To Build Up Your Glutes And Firm Butt

×

Subscribe to Fitness Apie

Get updates delivered right to your inbox!

Thank you for your subscription

×