How to get a big butt at home. Glute training at home is not just for women, just like the best biceps and triceps workout for home is not for men only either.
Every gender can benefit from a strong butt, let it be improved posture or the ability to show off in a group gathering doing pistol squats. Better still, you won't need the best home gym equipment either to train your butt muscles at home, although having some extra gear can help you train your other muscles more efficiently, too.
What you will need, however, is a yoga mat, some resistance bands and potentially a kettlebell or a dumbbell. It is also advised to track your heart rate during exercise in general, so a good heart rate monitor, running watch or a fitness tracker could come in handy too. Apart from tracking heart rate, logging and analyzing your exercises in the accompanying apps can help you stay motivated in the long run.
The workout consists of two sets of three glute exercises. Do each set four times with no breaks between the exercises but 60 seconds between the sets. Once done with the first set, have a 2-minute break and proceed to the second set and do the same as you did in the first set.
Make sure you warm up before you start exercising Warmup
Although you won't be using heavyweights during this workout, it is still advised to warm up and stretch your muscles properly before you start working out. Glutes are the biggest muscles in your body and you don't want to get muscle cramps in them as you do your workout.
You will mainly be using your lower body in this exercise, therefore we recommend doing the following warmup exercises:
Goblet Squat
Stand with your feet shoulder-width apart and your toes pointing forwards. Hold the kettlebell up to your chest, your back straight, core engaged. Bend your knees and squat down, all the while keeping your back straight. Use your glutes and quads to push yourself back up. The movement should be slow and controlled for maximum muscle activation.
Single-Leg Deadlift
To perform a single-leg deadlift, stand with the kettlebell/dumbbell in one hand and the other hand placed on your waist. Bend forward, keeping your back straight, whilst also keeping your arm – the one holding the weight – straight, lowering it to the ground as you bend forward. Simultaneously, raise your extended leg behind your on the other side of your body. Stop when your back is parallel to the ground, then lift your back up to the starting position.
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Side Lunge
To perform a side lunge, stand with your legs roughly shoulder-width apart, body fully upright, with your hands in front of your body – just like on the picture above, but without holding a weight. You can use a weight if you want to increase intensity.
When ready, step to the side as far as it feels comfortable, then bend the knee of your supporting leg slightly. Don't try to overdo it and go all the way down when you are in the side step position. Especially if you haven't exercised much before, you might find it difficult to push yourself back up from a deep squat position.
After the squat, extend your leg again and step back to the starting position. Repeat with the other leg.
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Place the yoga mat on the floor and go down on all fours. Back straight, hands under the shoulders and legs under the hips (tabletop position).
Starting on your right side, shoot your leg straight up and down behind you. Each time your leg comes down it should not return all the way to the floor but hover just above it. After 30 seconds, switch legs and repeat.
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Fire Hydrant
Same starting position as above (tabletop position). Fire hydrants are similar to donkey kicks but as opposed to kicking your leg back, you swing your legs to the side, one at the time. Leg stays bent, you only work your glutes as you rotate the leg out. Don't place the leg down when it returns to the starting position, hover it over the floor just a tiny bit. After 30 seconds, switch legs.
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Glute bridge
Turn onto your back and lie down with your legs bent at the knee and your feet flat on the floor. Your feet should be shoulder-width apart and pointing forwards. Raise your hips as high as you can keeping your feet flat on the floor. On the last raise hold the position when your butt is lifted for as long as you can and squeeze your glutes for added intensity.
You can make this harder by adding a bar weight across your hips so that you are lifting additional weight.
How To Get A Big Butt Locked DOWN: Best Home Workout For Glutes
Every gender can benefit from a strong butt, let it be improved posture or the ability to show off in a group gathering doing pistol squats. Better still, you won't need the best home gym equipment either to train your butt muscles at home, although having some extra gear can help you train your other muscles more efficiently, too.
What you will need, however, is a yoga mat, some resistance bands and potentially a kettlebell or a dumbbell. It is also advised to track your heart rate during exercise in general, so a good heart rate monitor, running watch or a fitness tracker could come in handy too. Apart from tracking heart rate, logging and analyzing your exercises in the accompanying apps can help you stay motivated in the long run.
The workout consists of two sets of three glute exercises. Do each set four times with no breaks between the exercises but 60 seconds between the sets. Once done with the first set, have a 2-minute break and proceed to the second set and do the same as you did in the first set.
Make sure you warm up before you start exercising Warmup
Although you won't be using heavyweights during this workout, it is still advised to warm up and stretch your muscles properly before you start working out. Glutes are the biggest muscles in your body and you don't want to get muscle cramps in them as you do your workout.
You will mainly be using your lower body in this exercise, therefore we recommend doing the following warmup exercises:
- Ankle circles (30 seconds each side)
- Knee to chest (3-5 times each side)
- Knee to butt (3-5 times each side)
- Standing to touches (15-30 seconds)
- Standing spinal twist (3-5 turns each side)
Goblet Squat
Stand with your feet shoulder-width apart and your toes pointing forwards. Hold the kettlebell up to your chest, your back straight, core engaged. Bend your knees and squat down, all the while keeping your back straight. Use your glutes and quads to push yourself back up. The movement should be slow and controlled for maximum muscle activation.
Single-Leg Deadlift
To perform a single-leg deadlift, stand with the kettlebell/dumbbell in one hand and the other hand placed on your waist. Bend forward, keeping your back straight, whilst also keeping your arm – the one holding the weight – straight, lowering it to the ground as you bend forward. Simultaneously, raise your extended leg behind your on the other side of your body. Stop when your back is parallel to the ground, then lift your back up to the starting position.
Use the Theragun Liv for your post-run stretching sessions. It is the most affordable advanced deep muscle treatment machine from Theragun and comes with two attachments and a high-spec motor to rid the pain that bothers you. Say goodbye to all those nasty muscle knots and sore calves.
Side Lunge
To perform a side lunge, stand with your legs roughly shoulder-width apart, body fully upright, with your hands in front of your body – just like on the picture above, but without holding a weight. You can use a weight if you want to increase intensity.
When ready, step to the side as far as it feels comfortable, then bend the knee of your supporting leg slightly. Don't try to overdo it and go all the way down when you are in the side step position. Especially if you haven't exercised much before, you might find it difficult to push yourself back up from a deep squat position.
After the squat, extend your leg again and step back to the starting position. Repeat with the other leg.
The Ionic is much like the Versa, but with a bigger screen and it comes with integrated GPS too. The Fitbit Ionic is also water-rated to 5 ATM, supports contactless payments and can store music on the watch itself. As such, the Fitbit Ionic is the best Fitbit for more serious outdoor exercisers.
Best Glute Home workout: donkey kicks Donkey kicks
Place the yoga mat on the floor and go down on all fours. Back straight, hands under the shoulders and legs under the hips (tabletop position).
Starting on your right side, shoot your leg straight up and down behind you. Each time your leg comes down it should not return all the way to the floor but hover just above it. After 30 seconds, switch legs and repeat.
Want to see what Fitbit has to offer in one handsome package? Get the Fitbit Versa 2. A refinement of the original Versa rather than a revolution, Versa 2 offers better styling and integrated Alexa smart assistant feature – she can respond in text only rather than speaking, which is quite cool. Fitbit Pay lets you pay with your wrist and load compatible credit and debit cards to your Wallet in the Fitbit app.
Fire Hydrant
Same starting position as above (tabletop position). Fire hydrants are similar to donkey kicks but as opposed to kicking your leg back, you swing your legs to the side, one at the time. Leg stays bent, you only work your glutes as you rotate the leg out. Don't place the leg down when it returns to the starting position, hover it over the floor just a tiny bit. After 30 seconds, switch legs.
A 60-gram Oatein Hype Bar contains 18 grams of protein and it's also suitable for vegetarians since it doesn't contain collagen. Also, it is under 200 calories per bar and has less than 2 grams of sugar. Most importantly, it tastes amazing. And we don't mean 'considering it's a health bar'. The Oatein Hype bar tastes great on its own terms. A truly delightful and healthy high-protein snack
Glute bridge
Turn onto your back and lie down with your legs bent at the knee and your feet flat on the floor. Your feet should be shoulder-width apart and pointing forwards. Raise your hips as high as you can keeping your feet flat on the floor. On the last raise hold the position when your butt is lifted for as long as you can and squeeze your glutes for added intensity.
You can make this harder by adding a bar weight across your hips so that you are lifting additional weight.
The cobra pose is a great way to finish off the glute workout (Image credit: Getty Images) Cooldown
By the end of this home glute workout, your butt will feel pretty exhausted. To bring the heart rate back down, try doing some stretching and some yoga poses. Two great yoga poses are the cat-cow pose, the extended puppy pose, and the cobra pose.
The cat-cow pose starts with taking on the tabletop pose. Then drop your belly down by curving the back. Hold the pose for three breaths then push the back up and really arch your back. Hold this pose for three breaths, then return to the starting position.
The extended puppy pose also starts in the tabletop position. Slide your hands forward and slightly outward until your nose touches the mat. Your back should be straight and your butt sticking up as you hold the pose. Do this for 3-5 breaths.
For the cobra pose, pay down on your belly, palms on the floor just under your armpits, elbows bent. Your whole body, apart from the elbows, should be flat on the floor. Then, push your arms up and arch your back, trying to look upwards. Only extend your arms as long as it feels comfortable and don't try to over-reach. Keep the pose for three breaths and return to the starting position.
Couch Pilates: Work Your Legs And Glutes While You Watch TV
Have you been binge-watching TV shows, or are you taking an opportunity and channel surfing from the couch? Either way, you’re during a perfect spot for exercising your leg and gluteal muscles.
As a Pilates instructor, the couch is one among my favorite places to try to to a leg and glute workout. Why rise up and move to a Pilates mat once you have the comfort of your couch — and pillows — to assist prop your body and head?
This series works the edges of the legs, the quads and therefore the glutes. It takes less than five minutes to work both on the right and left sides of the body, so don’t give up. Just get started.
Starting position
Lie on the couch on your right side during a line together with your legs straightened. Prop your head with a pillow or your hand, or by pressing your forearm onto the couch together with your shoulder at a 90-degree angle. Pull your navel in toward your spine. Keeping your legs together, lift them up to bring them forward. Set them down. Your legs will now be at a 45-degree angle — your feet are going to be at the front corner of the couch cushion and your hips are going to be closer to the back of it. Perform the below exercises from this position.
Lift and lower
Lift your left leg up toward the ceiling and point your toes. Then flex your foot and lead together with your heel as you lower the leg backtrack. This works the quad and the gluteus medius. Repeat 10 times.
Leg circles
Lift your left leg about 1 foot above your right leg. Rotate it forward into forwarding circles 10 times. Then reverse the circles to rotate the leg backward in a circle 10 times.
Bicycle
Holding your left leg about 1 foot above the proper, point the left leg forward and bend your knee in toward your chest. Once the knee is bent, press back through the heel to increase the leg behind you toward the rear cushions of the couch. With the leg now straight, swing it around toward the front of the couch until it’s a call at front of you again. Bend the knee into the chest, and repeat 10 times. Then reverse it.
Story continues
To reverse the movement, bend your knee in toward your chest. Then extend your leg forward to the front of the couch. With your leg now straight call at front of you, swing it around toward the rear of the couch, then bend the knee in toward the chest. Repeat 10 times.
The motion is like pedaling a motorcycle, except you’re lying on your side and pedaling through the air. First, you pedal forward, then you reverse the pedaling to pedal backward.
After completing the series, get up and switch to the other side. Make sure to rest the leg that’s moving before going onto the subsequent side. You can relax the muscles of the glutes and upper thigh by gently pounding on your upper leg together with your fist.
How To Do A Hip Thrust, The Best Butt Exercise You're Not Doing
There seem to be two sorts of gyms: the type where everybody is doing hip thrusts, and therefore the kind where nobody has ever heard of them. within the first, you would possibly feel intimidated; within the second, you would possibly not want to be that weirdo. Fear not: we’ll assist you to start confidently.
What are hip thrusts and what are they good for?
The hip thrust is an exercise where you load a barbell and sit on the ground underneath it. Then, together with your shoulders on a bench, you thrust your hips toward the ceiling, lifting the barbell.
It’s a very good butt workout because your glutes (butt muscles) get an opportunity to try to to the foremost intense a part of the lift once they are fully contracted. Bret Contreras popularised this lift and wrote it into several of his butt-centric training programs; in only a couple of years, it begins. There are even specialized hip thrust stations in some gyms. It’s definitely an exercise worth knowing if you would like a stronger or more muscular butt.
Great, but how do I actually do it?
Setting up is hard, but well worth the effort. You need:
- A bench to rest your shoulders on
- The room next to the bench for you to take a seat on the ground
- A barbell, loaded up together with your desired weights
- A thick pad to cushion your hips
If your gym is that the kind where you’re the sole weirdo doing this exercise (it’s OK, really) your first obstacle is finding the proper bench and space. Remember, it’s okay to move stuff around!
If you’re worried about the bench tipping over (not a problem with most benches, honestly) you'll put it up against a wall, or use some heavy plates to burden rock bottom of the bench.
If there’s no thick cushiony pad, do what I do and grab one among those thick yoga mat type pads. Fold it in half or in thirds, and it’s perfect. Some people just buy their own thick foam pad and convey it to the gym.
Am I actually getting to be lifting that much weight?
Your butt muscles are really strong! It’s normal to be ready to hip thrust far more than you'll lift in the other exercise.
For your first time, you'll not want to start out with the large (20kg) plates on your barbell. At some gyms, all the plates are an equivalent size, so just select something smaller—the 5kg plates, for example—and found out the way the video shows you.
But if the lighter plates are smaller, you've got a problem: how does one get the bar onto your lap if you can’t roll it over your legs? There are a couple of options:
- For a light-weight that isn’t hard to deadlift, just pick it up, and sit down with it on your lap. this might work for your warm-up sets on your first day, but it’s not getting to be an option for heavy work sets once you’re wont to the exercise.
- Stack some plates or blocks on either side of you, and roll the bar up onto those.
- Use a fixed-plate barbell (smaller ones where the weights are permanently attached). Stand it up next to you, sit down, and lower it onto your lap.
- Use a Smith machine or this hack to try to hip thrusts on the leg extension machine. fixing with a barbell actually makes for a far better experience, in my opinion, but I definitely used the Smith machine on my very first day because it seemed less scary.
So provides it a try, and appearance forward to lifting heavy. Want some inspiration? Here’s The Rock hip-thrusting 206kg in paused reps...And Brie Larson working her high to 400.
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