Top 3 Home Exercises for Glutes According to Science

glutes workout at home

Tired of torn pants every month? Summer is coming, and your fifth point is hinting to you that it is time to buy pants five sizes larger, but the reason is not that you do home exercises for glutes? To have a beautiful shape of glutes, of course, you need to strengthen the gluteal muscles. In addition to shaping, buttock training also improves hip mobility, strengthens core muscles, and reduces lower back pain.

But it is difficult for a beginner to understand the abundance of offers and training programs. Therefore, if you do not know where to start work on the figure, then just do these three exercises that you can perform at home without equipment.

The best glutes workout at home

  • Spring Squats. This is a great option for a classic squat. Stand straight, feet shoulder-width apart. Sit down and move your pelvis up and down several times. In one squat, do 3-5 springs, and then return to the starting position.
  • Quadruped Bent Knee Hip Extension. Put the fitness mat on the floor and take a kneeling position with emphasis on outstretched arms. Take the leg, bent at a right angle, to a position where the thigh will no longer be parallel to the floor, and the sole will face the ceiling. It is necessary to take away the leg due to the strong tension of the buttocks, without bending in the lower back. Hold at the endpoint for a few seconds, and then return to the starting position.
  • Pulsing Side Leg Lifts. From the same position – standing on your knees with emphasis on your hands – smoothly take your foot to the side and make a few springs with your hip, 3-5 times, and then return to the starting position. This will be one complete repetition.

Each exercise is preferably performed in 3 sets, 15 repetitions. We do not recommend working on the gluteal muscles daily, as they need time to recover.

Editors note: After reading this article, you are filled with the light of new knowledge about three simple and effective home exercises for glutes. Only three exercises separate you from your dreams! By exercising regularly, you can save on larger clothes by shooting a few sizes less with your less advanced friends and relatives, and updated gluteus muscles will help you chop not only nuts but also other high-protein foods.

Additionally, we offer you to find out how to use fat burning zone, and tips on how to find it right.