Are you focused on getting that peachier bum but just can't seem to fit it into your busy schedule? Well, there are actually a number of really simple yet effective exercises to lift and round buttocks at home. Building up your glutes actually provides you with way more than a perky peach. The gluteus maximus is the largest muscle in your body and largely controls our pelvic function as well as our hips.
Think about when we walk, run, sit, and bend. This is all connected to the strength of your glutes. If we start to exercise and strengthen this muscle, not only will it boost your confidence, but your athletic performance will actually enhance, allowing you to run faster, move quicker, and overall feel fantastic. In addition, a strong glute will help protect your back, hips, and core, which I'm sure we can all appreciate! We can all benefit from doing butt exercises at home; it’s just knowing where to start and what to do.
Perhaps one of the easiest go-to exercises when it comes to a glute workout is the "hip thrust". This is because it’s super easy, and you can do it pretty much anywhere (weight optional). Not only will this exercise build up stronger glutes, but you will also see improvements in your posture and lower body strength, which will help prevent future injuries within that region of your body.
A "squat hop", also known as a "squat jump", is an exercise that relies on the power and strength from your buttocks to launch yourself into the air from a squat position. This exercise will help to build up your glute strength and power, and over a period of time you should notice an improvement in speed and an increase in how many "squat hop" reps you can now do.
The "banded glute bridge" is a popular and effective exercise, often used for strength and resistance training. After including this in your booty exercises at home, you’ll notice glute growth, improved hip stability, and an overall improvement in lower body strength. For this exercise, you will need to use a resistance band.
A "curtsy lunge" is another one of those exercises that requires no equipment and can be performed pretty much anywhere. This exercise is given its name because the act is similar to that of a curtsy, with a lunge-type movement rather than a half knee bend. The "curtsy lunge" is great for targeting glute muscle improvement, improving hip mobility, and overall improving lower body strength.
A "glute kickback" exercise lets your upper body assist with hip stabilisation as you target the glutes one side at a time. This exercise has become extremely popular within the fitness world and is known to be one of the most successful gluteus maximus exercises at home. After implementing this exercise into your workout, you will notice functional gains in your buttocks.
Another extremely popular glute exercise is the "supported single-leg deadlift", but it is often just referred to as a "single-leg deadlift". This exercise is extremely popular for its simple yet effective approach. The exercise involves a combination of balance, strength, and stability. The "single-leg deadlift" also relies heavily on your core engagement and should be a top focus to boost those bums. You will also need a dumbbell for this exercise.
Sticking with the dumbbells, this next exercise is called the "Romanian deadlift" (or "RDL" for short) and is in fact very similar to the "supported single-leg deadlift", Perhaps think of it as a level up. As well as building up your glutes, the "RDL" is also known to help target and strengthen the posterior chain muscles, all while promoting function, fitness, and overall performance. For this exercise, you will need two dumbbells rather than one.
A "lateral lunge with balance" exercise is a popular lower body exercise that is known for being used for strength and mobility training. This exercise will enhance your balance and stability, build up strength within your glutes, improve hip mobility, and even prevent frequent injuries within that area of the body. By incorporating this exercise into your booty workout at home, you will, over time, see a great deal of progress. Again, for this exercise, you will need two dumbbells.
An "alternating step up" is an ideal exercise that you can incorporate into your at-home glute workout. Why? Because it's super easy and effective! Think about how we are always told to take the stairs rather than the lift. This exercise is just like that, having you step up and down from a platform while utilising support, such as a step, to assist in balance and stability. The "alternating step up" exercise will help grow those glutes, boost cardiovascular endurance, increase your lower body strength, help with balance and coordination, and it is also great for burning calories.
Lastly, but certainly not least we have a “Bulgarian split squat”, often just known as a “split squat”. This is a highly recommended exercise you should incorporate into your gluteus maximus exercises at home. A “bulgarian split squat” involves a dynamic lunge movement with one leg positioned behind on an elevated surface. By carrying out this exercise you will see progress within that bum department, as well as strengthening quadricepts and hamstrings. You’ll also see a successful outcome with your balance and stability as well as muscle toaning. For this exercise you will need to use two dumbbells and have a surface to balance on.
