GROW Your GLUTES Beginner Home Workout!
GROW Your GLUTES Beginner Home Workout! This blog is the second in a series of four blogs about how you can grow your glutes at home or with minimal equipment.
This is a beginner glute workout that you can do absolutely everywhere with no equipment whatsoever.
I’m going to be using a mat, but if you don’t have one, don’t worry. You can always use a towel, or simply the floor. But just for comfort, I’m using a mat and I recommend that you do too, if you have one available. If you haven’t seen the first video in this GROW Your GLUTES series, it’s a dumbbell only glute workout and you can find it right here.
This workout consists of five exercises and I recommend that you do between 15-20 repetitions of each exercise for three or four rounds. Of course, this depends on your fitness level, but since we’re not using any additional weight, most of you will benefit from doing more repetitions and sets to put the most stress on the muscle so it can grow and become stronger and bigger.
Exercise 1: One-and-a-half Sumo Squat
Place your feet wider than hip-width apart with your toes pointing out to the side, squat all the way down, slow and controlled, then bring yourself halfway up, then down again and finally come all the way up. That is one rep. I recommend doing 15 to 20 reps of this exercise.
Exercise 2: Frog Pumps
Lie down on the mat on your back, bend your knees and place your feet on the floor as if you are going to do a normal glute bridge. Now turn your feet and place the bottom of your feet together in a frog position, letting your knees fall out to the sides. Keep your knees a little bit closer together than your maximum flexibility allows. From here, squeeze your glutes to lift your hips up towards the ceiling. Squeeze as hard as you can at the top. Bring your hips down again and repeat. I recommend doing 15 to 20 reps of this exercise.
Exercise 3: Marching Glute Bridge
Lie down on the mat on your back, bend your knees and place your feet on the floor as if you are going to do a normal glute bridge. Lift your hips ups into a full bridge. Staying in this position, lift one knee up towards the ceiling. Bring it back down and alternate with the other leg. I recommend doing a total of 20 repetitions.
Exercise 4: Clams
Lie down on your side. Make sure your shoulders, hips, and feet are aligned, parallel to the edge of the mat. From here, keeping your hips in the same position (do NOT allow them to tilt back) and press your feet together while lifting the upper knee as high as you can without twisting the hips or doing any other type of movement. It’s a relatively small lift. Don’t be worried if you can’t lift very high, it’s all about getting that squeeze in your glute. You should be able to feel this movement within just a few reps. I recommend doing 15-20 reps on each side.
Exercise 5: Reverse over-and-back leg raises
Start in a quadruple position with your hands right under your shoulders and your knees right under your hips. From here, stretch out one leg. Then lift one foot straight up over your hips and then bring it back on the opposite side of your body. From there, lift it back in the middle and out to the starting position, almost drawing a pyramid shape in the air with your foot. I recommend doing at least 15 repetitions on each side and if you have an ankle weight available, this is a good exercise to use that. Just wrap it around your ankle and you have a little bit of extra resistance.
Video: GROW Your GLUTES Beginner Home Workout
If you want to see exactly how I do the exercises including more detailed instructions and guidance, watch my video YouTube where I take you through all five exercises to grow your glutes at home as a beginner.
I hope you learned a new exercise or two! Which is your favorite glute exercise to do at home? Share it in the comments below! :)