Fitness, Fitness

Best glute exercises to do at home

Get your booty on point with these moves that’ll make your glutes super strong!

Squats

Want a peachy toosh? Squats are the perfect place to start. This exercise targets the muscles of the lower body including the glutes, quads, hamstrings, adductors, hip flexors and calves. 

To squat stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Then your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers. 

Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. 

Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight and push through your heels to bring yourself back to the starting position. 

For your home workout try 20 squats and complete 3 rounds 

Lunges

Keep your eye on the prize with this move. No really, keeping your eyes focussed on something will help your lunge technique and get the benefits of this single leg bodyweight exercise that works your legs and glutes.

To do a lunge, stand with your feet shoulder width apart, spine long and straight, shoulders back, gaze forward, remembering to pick something to hold your focus. Step forward with one leg into a wide stance (about one leg's distance between feet) while maintaining spine alignment. Lower your hips until both knees are bent at approximately a 90-degree angle.  

If you wanna step it up a notch (get it?) you can make these harder by doing walking lunges for 20m then back again as a set. Repeat 3 times 

Frog pump

This exercise is amazing for glute activation, just quietly. Sit with your knees on the floor pointing outwards and your feet together. Your legs should make a diamond shape. Squeezing your bottom hard, lift your hips up to the ceiling so that your body makes a straight line to your knees and squeeze your glutes at the top before lowering back to the floor. This uses the glutes through the full range. Try these for 30 seconds or as many reps as possible and aim to complete 3 rounds. 
 

Bridges

This classic move is a favourite of fitness instructors and personal trainers everywhere because it targets your glutes, hamstrings and lower abdominals. Make sure your feet are shoulder width apart and heels close to your bottom. Drive your hips up toward the ceiling and squeeze your glutes up the top.

For a challenge, you can try single leg glute bridges which is the same movement but with one leg extended out. Try 20 with both feet on the ground and 10 single leg each for 3 rounds. 

Squat jumps

Prepare to sweat. Squat jumps are perfect for a peachy bum by using glutes, hamstrings, lower back as well as your core. Squat jumps are great for developing explosive power. 

To do a squat jump, stand with your feet slighter wider than shoulder width, toes turned slightly out. Squat down with your weight in your heels, chest out, knees tracking over toes, and a neutral spine. When you reach the bottom of your squat, squeeze your glutes and drive hard through your legs and heels as you launch straight up, pelvis forward, pushing off your toes at the last moment of contact with the floor. Land softly, then use the momentum from landing to go right into your next squat. That's one rep. 

 

Try 12-20 and complete 3 rounds – this will also get your heart rate up. Told you you’d sweat!