How often I get asked if I know how to perform easy glute exercises at home. Well, I have some for you. These exercises are very easy to perform and you don’t need expensive material. With most of the exercises you’ll need a bench or plyobox. I’ll give you my knowledge on how to get a great butt, which I got from experience (I do have a big butt!), books and some research.
Perform easy glute exercises at home
- Frog bridges
This exercise is a great move to get those glutes working. Lie on your back and place the bottom of your feet together, letting your knees fall open toward the ground. With your arms down by your sides, bend your elbows so only your upper arms are against the ground.
Perform the pelvic tilt to engage your abs and then, driving through your upper arms and the outsides of your feet, bridge up while keeping your knees open. Squeeze your glutes as you lift and contract them at the top. Then lower back down and repeat.
- Feet-Raised Hip Thruster
You’ll need two boxes or benches so that you can place your back and feet both up. Place your upper back on the bench and your heels up on the box with your butt on the ground and your knees bent to about 90 degrees.
Then, driving up through your heels and your upper back, press your hips up and squeeze your glutes to lift your butt up off the ground. Lift up and fully extend your hips, holding for a second at the top before lowering back down. Squeeze your glutes and press straight up, almost as though you are sort of driving your knees forward toward your toes.
Make sure your knees don’t fall apart at the top but stay in line with your hips and ankles. Advanced exercisers will want to attempt the single-leg variation.
- Glute Bridge and Curl
Place a towel or slider under each foot and lie on your back with your feet in close to your butt. Brace your abs and bridge up, engaging your glutes as you drive down through your upper arms and back. Keeping your glutes engaged, slide your feet out away from your butt, straightening your legs out in front of you as far as you can.
Once you’ve straightened your legs out fully, curl your heels back in, bridging your hips back up as you return to the glute bridge. Really pull your heels back in with your hamstrings by driving your heels into the sliders and dragging them back in. Do not let your hips sag toward the ground as you slide out or come back in. Make sure your abs stay tight to protect your lower back. Beginners may need to start by sliding only one foot out at a time.
- Reverse Hypers
Lie face-down on a bench, box, or table with your hips right on the edge of the bench. Hold on to the bench or something in front of you, but make sure you don’t tense your neck and shoulders as you hold on.
Place your heels together, flex your feet, and bend your knees to almost 90 degrees. You can also slightly turn your toes out. With your knees bent, kick your heels back and out toward the wall behind you, squeezing your glutes as you press your hips down into the bench.
Make sure that you squeeze your glutes as you kick back and don’t hyperextend your low back or swing your legs just to get up higher. Lift so that your quads are about parallel to the ground; pause and lower back down. The range of motion isn’t as important as simply getting your glutes engaged and working.
- Side Plank Clams
Set up on one side propped up on your forearm with your elbow underneath your shoulder. Bend your knees so that your feet and lower legs are behind you. You can place your top hand on your hip or reach it up toward the ceiling. Propped up on your elbow with your knees stacked, lift your bottom hip up off the ground, driving through your knee and forearm.
As you move into this side plank position, lift your top leg up and toward the ceiling, keeping the knee bent. Open your legs up, lifting your top leg up as high as you can then lower the leg back down. When you lift, don’t rotate open. Lift your leg straight up to the side. As you lower the leg back down, lower your hip back down to the ground and repeat.
I know by know most of the women reading this article, are already lying on the ground and practicing. That’s good… I got your attention now.
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Did I miss a great exercise? Please help me expand my knowledge by sharing yours in the comment section.
Still got questions or are you looking for coaching? Don’t hesitate to contact me. I want to help you reach your goal by creating a personalized program. Results guaranteed!