GROW Your GLUTES At Home | 5 Intense Home GLUTE Exercises You MUST TRY
These 5 must do at home glute exercises are perfect if you’re used to working out and you want to hit an intense glute workout at home or somewhere where you don’t have any equipment available. For the 5 glute exercises in this workout, you don’t need any equipment whatsoever. However, I will be using a mat. If you don’t have a mat, don’t worry. But for comfort, I just recommend using one. If you don’t have one already, you purchase a really cheap workout mat right here. If you don’t have a mat and you don’t feel like getting one, don’t worry about it. Just use a towel, a blanket, or just the floor… Whatever you feel is comfortable will do just fine.
This is the 3rd blog in a series of 4. The first 2 can be found at:
Make sure you check in again next week for the 4th and final video featuring 5 Band Only At Home GLUTE Exercises!
The 5 Home Glute Exercises
Exercise 1: Skaters
Stand with your feet slightly wider than your normal squat position. Placing your feet slightly wider than your hips, and your toes pointing out to the sides. Now bring your right hand down to your left foot, squat down, jump up explosively and turn 180 degrees landing, facing the opposite way. On this side again squat down, touch your left hand to your right foot, and again explode up turning 180 degrees. Repeat this for 20 repetitions.
Exercise 2: Jump lunge
Stand with your feet hip with apart. Step into a lunge and lower yourself down, and then explosively jump up and change your feet in the air, so you land on the opposite leg. Repeat this 20 times.
Exercise 3: Kneeling to Lunge
Start with both knees on the mat/floor in a kneeling position. Next, bring one foot in front of you into a low lunge position. From here, push through your glutes, extend your hip and knee all the way up to standing, and bring the opposite knee to your chest. From here come back down to the kneeling position, and repeat. 15 repetitions each side.
Exercise 4: Clam to side bridge
Lie on your side with the weight on your elbow, hip, and knee. Make sure your shoulder, hips, and knees are parallel to the mat. From here, lift up your hips and the upper knee, squeezing your glutes, and keeping the lower knee down in the mat for balance. The elbow should remain right under the shoulder throughout the exercise. Lower back down to the mat, and repeat. Make sure you do all your repetitions on both sides. Again here I recommend doing at least 15 repetitions each side, all the way up to 25 or 30 repetitions.
Exercise 5: One leg glute bridge
Lie on your back in a glute bridge position with your knees bent, and your feet flat on the floor. Now extend one leg straight up, pointing your toes, and making sure the knee stays straight throughout the whole exercise. Pressing through the heel of the foot that’s still on the floor, lift your hips up as high as you can. Bring them back down, and repeat. Make sure you do all your repetitions on both legs. Again, I recommend doing at least 15 repetitions on each side. But depending on your strength, all the way up to 25 or 30 reps on each leg is possible.
Check out the video below where I show you the correct technique for each of the 5 home glute exercises.