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.

Hip Thrust

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.

1. Face your feet flat on the floor as you sit down with your knees bent. Ensure your feet are positioned in front of something stable, like a chair or your sofa.
2. Your forearms should be flat on a surface so that your elbows point back and your fingers point forward.
3. Lift your seat up off the floor and move your feet out. They should be slightly beyond your reach, as this is going to be your starting position.
4. Extend your hips up until your body creates a straight line from your shoulders to your knees by pushing through your heels and engaging your glutes.
5. To return to the beginning, reverse the movement. That is one rep.

Squat Hop

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.

1. Begin by standing with your feet shoulder-width apart, toes pointing slightly outward, and arms by your sides.
2. Your core should remain engaged and your back straight as you push your hips back and lower into a squat position.
3. When you reach the bottom of the squat, push through your heels and jump up into the air.
4. While in the air, extend your hips and knees fully at a maximum height.
5. As you land, you should bend your knees and hips, absorbing impact and ensuring your knees remain aligned with your feet.
6. End by going back into the next squat, pausing briefly between each rep.

Banded Glute Bridge  

 

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.

1. Start by tying a resistance band around your thighs and lie faceup on the floor, knees bent and feet approximately a foot apart from your buttocks.
2. Brace your core, then drive into your heels and clench your glutes to lift your hips up towards the ceiling while pressing your upper back into the floor.
3. Hold this posture for a few seconds before expanding the band by pressing your knees apart.
4. Reverse the movement and return to the starting position. This counts as one rep.

Curtsy Lunge

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.

1. Start by placing your feet hip-width apart.
2. Step back with your left leg, crossing it behind your right. Lower your hips and knees until your right thigh is nearly parallel to the floor. Maintain a straight torso and as square hips and shoulders as feasible.
3. Back to the beginning. Rep on the opposite side. That is one rep.

Glute Kickback

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.

1. Begin on all fours with your shoulders piled over your wrists, your back flat, your toes tucked, and your knees under your hips.
2. Maintain a strong core, square shoulders and hips, and a flexed foot. Then squeeze the glutes and kick the right knee back in line with the hip.
3. To return to the beginning, reverse the movement. That is one rep.
4. You should aim for 10 to 12 reps on each side, then swap sides and repeat.

Supported Single-Leg Deadlift

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.

1. Start by standing with your left leg forward and a dumbbell in your right hand, palm facing your thigh.
2. Take a step back with your right foot, lifting your heel.
3. Hinge at the hips to drop weight towards the floor while keeping the left leg slightly bent but the back flat.
4. To get back to standing, drive into your left heel. That is one rep.

Romanian Deadlift

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.

1. Begin by standing with your feet shoulder width apart and dumbbells in your hands, palms towards your thighs.
2. With a straight back, bend at the hips and focus on moving the hips and buttocks back as you descend the dumbbells to the ground.
3. Engage your glutes and return to a standing position, locking your hips out at the top. That is one rep. 

Lateral Lunge with Balance

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.

1. First, start by standing with your feet hip-width apart and your hands at your sides.
2. Take a large stride to the left, then push your hips back, bending your left knee and lowering your body until your left knee is 90 degrees bent.
3. Return to an upright position by raising the left leg up and into the chest. That is one rep.
4. Rep around 10 to 12 times on each side, then swap sides and repeat.

Alternating Step Up 

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.

1. Begin by standing with your feet hip-width apart and your hands at your sides.
2. Take a large stride to the left, then push your hips back, bending your left knee and lowering your body until your left knee is 90 degrees bent.
3. Return to an upright position by raising the left leg up and into the chest. That is one rep.
4. You should be looking to rep 10 to 12 times on each side, then swap sides and repeat.

Bulgarian Split Squat

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.

1. Place your feet hip-width apart in front of a low seat or platform.
2. Put your left foot on the platform behind you, softly laying the top of your foot on the platform to stabilise. Depending on your expertise and range of motion, the distance between you and the raised surface may vary.
3. Engage your core and glutes before lowering down with control. Stop until your back knee is barely off the ground, or as low as your range of motion allows.
4. As you stand back up, drive into your front foot and clench your glutes. That is one rep. 
5. Look to achieve around 10 to 12 reps on each side, then swap sides and repeat.