Exercise Top 5 At-Home Glute Exercises

At-Home Glute Exercises

With more people training at home right now, it’s important to find ways to continue challenging your muscles the same way you do at the gym. Many people rely on just adding weight to the bar when they need to increase difficulty, but at home, you have to get creative and be effective in order to see results. So, with what at-home exercises can you keep up your glute progress when you can no longer make it to the gym?

Here are my top 5 at-home glute exercises to grow those glutes:

Dumbbell Curtsy Lunges

These are a unique variation to the reverse lunge, in that you lower in a curtsy motion. This helps target the glutes from an angle that your body probably isn’t used to performing, and adding variation is effective in keeping your muscles guessing.

Single-Leg Deadlifts

The single-leg deadlift is a great way to add extra intensity without increasing load. It requires extra balance, which engages the legs, glutes, and the muscles of the global stabilization system. When you can’t just add more weight, challenging your body’s balance is an excellent way to increase difficulty.

Single-Leg Hip Thrusts

Unilateral movements are great for maintaining equal strength between opposite sides. The single-leg hip thrust places all the work on one leg, sending the difficulty level through the roof!

Dumbbell Kickback Pulse

A great way to make any exercise more effective is to add a pulse at the top or bottom of the movement. In the case of a kickback, the glutes are most engaged at the top, and that’s where you want to make them really work. Adding a pulse increases time under tension and really recruits those muscle fibers.

Paused Squats

It’s a common misconception that you should squeeze your glutes at the top of the squat to see results. In reality, your glutes are working their hardest at the bottom of the movement. Adding a pause once you lower will fire your glutes up!

Want to work your glutes from the comfort of your living room? Perform these exercises for three rounds of ten reps each and feel the BURN!

Comments are closed