Home Glute Exercises - How to Build A Fantastic Workout

Let’s face it:

While ‘hitting the gym’ is all the rage right now, some don’t like it or can’t make it for their workouts.
 
Luckily, if you don’t enjoy the environment or don’t have the time and means to train at a gym, you don’t have to force yourself there.
 
The truth is, you can have fantastic home workouts. To that end, we’ve put together a list of fantastic glute exercises at home. To make it even better, we’ve also outlined how you should go about building an effective glute workout.
 
Let’s dive in.
 

10 Amazing Glute Exercises At Home

 
Because the glutes are the largest muscle group in the entire body, an overly-simplistic approach to training won’t cut it. We need to attack the booty from different angles, with varying ranges of motion, and with various loads.
Here are 10 of the best glute exercises at home:
  1. Lateral Lunges

Do 16 to 30 total reps and rest for 30 to 45 seconds.

  1. Bulgarian Split Squats

Do 8 to 12 reps per leg and rest for up to 60 seconds.

  1. Single-Leg Deadlifts

Do 5 to 10 reps per side and rest for 45 to 60 seconds.

  1. Donkey Kicks

Do 12 to 20 reps per leg and rest for 30 to 45 seconds.

  1. Forward Lunges

Perform 16 to 30 total reps and rest for 30 to 45 seconds.

  1. Hip Thrusts

Do 10 to 20 reps and rest for up to 30 seconds.

  1. Glute Bridges

Do 15 to 30 reps and rest 30 to 45 seconds. If these are too easy, you can do single-leg glute bridges instead.

  1. Good Mornings

Do 12 to 20 reps and rest for 30 to 45 seconds.

  1. Fire Hydrant

Do 8 to 15 reps for both sides and rest for up to 45 seconds.

  1. Clams

Do 12 to 20 reps for both sides and rest for up to 30 seconds.

 

DIY – How to Build a Fantastic Home Booty Workout

The key to effective glute training at home is to use proper technique. More specifically, you have to do each exercise slowly and with intent. Ensure that you feel your booty work on every repetition and avoid having your lower back take the stress.
To achieve this, you must engage your core muscles and maintain good posture.

 

Also, use a combination of bodyweight movements and, if you have some equipment, include some banded and dumbbell exercises. 

 

The workout shouldn’t take you longer than twenty minutes. Pick up to five exercises and do each for the recommended number of reps. Rest for the noted amount and, once you go down the list, take up to two minutes to catch your breath. After that, repeat the entire round one or two more times.

 

Here’s an example routine that utilizes the above exercises and rules:

 

Bulgarian split squats (8 to 12 reps)

 

🡺 Rest for up to 60 seconds 🡺 

 

Hip thrusts (10 to 20 reps)

 

🡺 Rest for up to 30 seconds 🡺 

 

Good morning (12 to 20 reps)

 

🡺 Rest for 30 to 45 seconds 🡺

 

Lateral lunges (16 to 30 total reps)

 

🡺 Rest for 30 to 45 seconds 🡺 

 

Clams (12 to 20 total reps) 🡺

Rest for 2 minutes 🡺

 

Repeat