Glute Exercises to Do at Home

If you want to work your buttocks, tone them, shape them and fight sagging, follow our suggestions for glute exercises to do at home .

There is always a solution for those who want to practice physical activity and counteract a sedentary lifestyle.

Glute Exercises at Home

4 Glute Exercises to Do at Home

1. Reverse Lunge

This exercise helps to strengthen the muscles of the thighs, hamstrings, buttocks and helps to work balance.

– Execution –

  1. Standing, legs apart, in line with the hips, knees slightly bent, back straight, arms at the sides, abdominal tight.
  2. Bring your leg back, supporting your toes on the floor, bending your knee towards the floor.
  3. Bend your front knee keeping it in line with your heel.
  4. The front leg and the back thigh should be perpendicular to the floor at the end of the movement, then return to the starting position pushing the floor, always contracting the abdominal and alternating doing the same with the other leg.

2. Squat/Squat

This is an exercise that is similar to the sit-up movement, useful for day-to-day when picking up shopping bags, for example.

Strengthens the muscles of the thighs, hamstrings and buttocks.

– Execution –

  1. Standing, feet shoulder-width apart, back straight, tight abdominal.
  2. Go down, bend your knees without going beyond the foot’s limit line.
  3. Slightly lean your torso forward, placing your pelvis backwards, as if you were going to sit, push the floor and return to the starting position.

3. Gluteus kickback

This is an interesting exercise to burn calories, work your abs and glutes.

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– Execution –

  1. Get into a four-handed position, with your knees and hands (or elbows) on the floor.
  2. Raise one of your legs toward the ceiling, bend your knee at a 90-degree angle,
    keep the sole of your foot parallel to the ceiling.
  3. To do repetition, raise your leg toward the ceiling, contracting your glute.
  4. Relax your buttocks and lower your leg slightly.
  5. repeat the movement

4. One-sided gluteal bridge

This exercise develops the muscles of the glutes, hamstrings and improves joint mobility in the spine.

– Execution –

  1. Lying facing up, arms extended at the sides of the body, knees bent, feet hip-width apart, abdominal contracted throughout the movement
  2. Extend your right leg upwards and lift the pelvis, contracting the abdominal and glutes, keeping the right leg stretched above and descending towards the floor returning to the starting position
  3. Repeat the same movement for the other leg

Suggestion: Perform for each exercise between 12 to 15 repetitions of 2 to 3 sets depending on your physical condition.

These are just suggestions for glute exercises to do at home. However, before starting any type of activity, go to a professional in the area to make an assessment and, given your limitations, conditions and objectives, prescribe tailored training.

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Gluteal Anatomy

  • Gluteus maximus: is the largest and most superficial muscle of the gluteus, originating from the ileum and sacrum and insertion into the femur, with the main action being the extension and lateral rotation of the hip
  • Gluteus medius: The gluteus medius is inserted on the external surface of the ileum and greater trochanter. It has abduction action and medial thigh rotation
  • Gluteus minimus: has an insertion in the iliac wing and greater trochanter, has abduction action and medial rotation of the thigh

The gluteus maximus is the largest muscle in the gluteus region. It has a large cross-sectional area relative to its length and a large amount of type II fibers, for this reason, the muscle must work at high intensity.

The gluteus is the main muscle in impulsion, in hip extension, it is an important hip stabilizer, it should be worked on not only because it is a favorite for its appearance but because it plays an important role in terms of sports performance or quality of life.

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