Glutes are among the most powerful muscles you have and perform vital roles. They play a crucial role in maintaining balance and strength when we walk, jump or run. In this article, we will share some glute exercises you can do at home to reinforce these muscles.
I. WHAT ARE GLUTES?
When it concerns your physical health, the strength of your glutes is vital. “They are the primary mobilizers of the hips and thighs, so when we sit, stand, jump, or even climb steps, the glutes are engaged for all these functions,” states Ben Walker, a certified personal trainer.
The glutes comprise three muscles:
- Gluteus Maximus: It is the muscle responsible for a hip extension, such as when walking and lateral rotation of the thigh. This is for the swinging of your leg.
- Gluteus medius: This muscle is responsible for the motion in your leg that is away from you, as when you get from bed or to the balance.
- Gluteus minimus: It is the minor muscle. It assists in walking and turning your legs.
If you are a person who spends the majority of your time in a seated position, you are likely to find that your glutes need to be fixed or have been overworked. If your glutes are weak, you risk developing gluteal amnesia. The symptom when your glutes fail to remember how to function properly. If your glutes do not function correctly, it could limit your movement and result in knee and low back discomfort.
“It is more important to keep your glutes strong because most people are sedentary due to their work environment and lifestyle choices,” says Idalis Velazquez, an glute exercises instructor who lives in Miami, Florida.
II. THE BEST GLUTE EXERCISES YOU CAN DO AT HOME
2.1. Squats
The classic squat is essential for any lower-body fitness program. The squat works your glutes in a long range of motion, stretching your muscles under load in the bottom of the squat. A study in 2019 showed that deep squats could result in twice the improvement that half squats can bring, even when training with lighter weights.
How to do:
- Standing straight, feet hip-width apart with your shoulders back, the chest lifted.
- Make sure you bend your knees
- Place your hips all the back, as if you are reaching your butt back to sit in a chair while pushing your arms forward in the direction of your body to balance.
- If your legs align with the floor, push through your heels and stand up.
- Perform 20 to 50 reps.
2.2. Hip thrusts
Hip thrusts, which may be done with either a barbell or a device for hip thrusts, employ hip extension to work the glutes. A benefit of the hip thrust is that it is easy to find and maintain constant muscle contact throughout the exercise, which can be beneficial for muscle growth. Aim for a long range of motion for best results and progressively increase the weights every workout.
- Set your shoulder blades on a bench, with your body crossing over the sides, so the knees bend 90 degrees, your feet are shoulder-width apart, and your hips are raised to a tabletop.
- Use weights or a barbell to hold onto your hips.
- Lower your hips toward the floor, and lift them until your legs align with the floor.
- Perform 10 controlled reps for each set.
2.3. Deadlifts
Deadlifts mimic the functions of the glutes that we use in our daily lives, such as when we pick things up from the ground.
- Place your feet wide apart, arms at the sides and place a dumbbell on each ankle.
- Your knees should be bent to place your hips as high as possible until you can lower them enough to grasp the weights. Keep your back straight and your chest up.
- Engage your core muscles to raise the dumbbells as you bring your body into standing. Your back should remain straight, and the weights must be vertically positioned along your shins.
- Keep your hips square to gradually lower the weights towards the ground. Keep your chin in the air and look towards the sky.
- Perform between 10 and 12 repetitions for each set.
2.4. Single-leg glute bridges
This exercise resembles the hip thrust, but using one leg at a time makes it more challenging even without any weights. Single-leg glude bridge is a fantastic exercise to improve the stability of your hips for running and other sports.
How to do:
- Relax on your back, lying on your knees bent. One foot on the ground and the other standing straight into the air.
- Use your glutes to push your hips upwards to keep you in a continuous line from your knees to your shoulders.
- Take a few seconds to squeeze and hold for one breath before slowly lowering.
- Repeat 15 times, and then change sides.
2.5. Bulgarian split squats
Because you are standing on just one leg at one moment, Bulgarian split squats strengthen the stabilizers of your hips, the gluteus medius, and the minimus. Working one leg at a time also means that you can find and even out any side-to-side differences in strength, although it is completely normal to be a little more stable on one side than the other.
How to do:
- Three feet in the middle of a bench or stand, in a straight line, with the upper part of your rear foot positioned on the bench in front of you.
- The legs must be spaced shoulder-width apart, and your front foot should be enough in front that, when you lower into the lunge, your knee’s front end is not extended beyond your toes.
- Maintain your shoulders back while keeping your core in place. Bend your front knee and fall into the split lunge.
- When your thigh’s front leg is in line with the ground, push through your heel until you bring your leg back to a standing position.
- Complete 8-10 reps for each leg in a set.
- To add a small quantity of challenge, You can add weight to this squat by putting dumbbells in both hands with your arms by your sides.
2.6. Clamshells
This Pilates exercise targets the hip muscles at the bottom of the buttock. This is also great for working on the muscles we need to turn quickly and change directions. To increase the intensity of the exercise, you can add an elastic band to the midsection of your thighs.
- Lay on one side and bend your knees at 45 degrees, with your heels aligned directly beneath the bones of your spine. Utilize your core muscles to raise your heels off the ground, bringing them together until they are aligned to the backbone.
- The top knee should be rotated open while keeping your hips and the heels in place.
- Retract your knees to the position from which you started.
- Do two sets of 15-25 reps on each side.
2.7. Glider reverse lunges
If you are not able to use glider discs, you can make use of towels laid on a floor to do this. This method is perfect for everyday activities like climbing the stairs or lifting something heavy.
- Keep your feet straight and place a towel or glider beneath your left.
- Retract your right foot by bending your knees 90 degrees so that you are performing an incline reverse.
- Push down on the right foot’s heel. Pull the hamstrings and glutes and push up again to return to the starting position.
- Do at least 12-15 reps for each side.
2.8. Weighted donkey kicks
This workout routine strengthens the glutes and hamstrings. The exercise can be modified or advanced by removing or adding weight.
- Make sure you are on all fours by placing an ankle weight placed on each ankle.
- Bring the right leg in front of you, ensuring the 90-degree bend in your knee until the shin remains parallel to the ceiling. Return to the starting position.
- Try to do 15 repetitions for each side.
2.9. Firewater hydrants
This workout strengthens the gluteus medius muscle if you can extend your leg towards your side.
- Take your hands and knees on a tabletop with your core in a tight position and your back flat. You can also put an ankle weight around your ankles.
- Use your core to stabilize your hips as you raise your right leg straight towards the side while keeping your knee bent.
- Return to the starting point.
- Make sure to do at least two sets with 15 repetitions on each side.
2.10. Side Squats
Equipment employed: Resistance bands and dumbbells (optional)
How to do:
- Attach a band of resistance under both knees.
- Keep your feet in a semi-squat position.
- Take a step wider than shoulder-width apart to one side, then lower yourself to 90 degrees.
- Always pull your hips back and keep your core active and straight back.
- Utilize your heel to return to your starting place.
- Repeat the same motion for all reps on one side, and then repeat the exercise on the second leg.
Rep count:
- Beginners Starters: 12 to 15 Reps – Three sets
- Intermediate Training: 12 to 15 reps – three sets (Hold the Single Dumbbell)
Muscles targeted: Gluteus maximus, gluteus medius, gluteus minimus, quadriceps, hamstrings, calves, abs, lower back
III. ADDITIONAL ADVICES ON HOW TO BUILD YOUR GLUTE EXERCISES
To build strength and glutes, you must go beyond workout them. Here are some helpful suggestions:
1. Stay consistent. The most effective way to strengthen and develop your glutes is through consistent exercises targeting them a handful of times per week. Experts suggest you work your glutes at least twice a week during non-consecutive days.
2. Recover and rest. Muscles require at least 48 hours following strength training to recuperate and heal. Training too much can cause problems and lead to injuries.
3. Increase the number of reps you do. For those who are just beginning, We recommend using light weights to complete exercises at a comfortable pace of 15-20 reps in three or four sets. Once you can perform 12 repetitions of an exercise while taking one minute break between three sets, increase the weight by one or two pounds. Then, you can aim for 8 to 12 repetitions with maximal weight for three sets.
4. Tweak your diet. a typical daily macronutrient breakdown:
- 40% protein
- 30% fat
- 30 per cent carbs
IV. CONCLUSION GLUTE EXERCISES
Although you do not need to perform each glute exercise every workout, mixing and combining three or four exercises in your workout routine can provide the variety needed to build solid and well-rounded glutes.
It is possible to do glute exercises throughout the day if you do light training. If you do more challenging workouts, one to three times per week is generally a good idea, with a sweet spot around two times per week. As you progress in your training and are confident, you will be able to increase your training volume.
