14 Glute Exercises to Do At Home Without Weights | SELF

If you’re looking for butt exercises, look no further than your own living room. We’ve rounded up 14 different glute exercises, all of which can be done in the comfort of your home. All you need is your bodyweight and a bit of room to move.

The muscles in your butt—that’s the gluteus maximus, gluteus medius, and gluteus minimus—are pretty darn important. They work together to stabilize your pelvis and keep your hips and knees aligned. Your butt powers you through long runs, tough lower body workouts, and even walking up the stairs. Your glutes also support proper form whether you’re playing sports, working out, or even just standing upright with proper posture. And if you have a desk job where you spend much of your day sitting, it’s probably even more important to give your posterior muscles a good workout.

When you sit all day, your glutes kinda shut down.. And since your glutes are responsible for supporting other parts of your body, what’s not great for your butt ends up being not great all over—having glutes that aren’t working properly can cause back pain and interfere with your workouts.

Translation: There are lots of good reasons to try these glute exercises at home.

While weighted moves like dumbbell deadlifts and barbell squats are considered lower-body powerhouse moves, butt exercises that don’t require weights can still be an excellent way to strengthen your glutes and legs, too. They utilize just your bodyweight and good old gravity to load your lower body, so there’s no extra resistance required. That means you can squat, lunge, and pulse your way to stronger glutes.

Below, you’ll find 14 moves you don’t need any free weights or accessories for (with the exception of one move that requires a box or stair to step onto), meaning you can try these glute exercises at home. You could do all of them, but we might suggest picking about five or six to incorporate into your favorite strength-training routine. Try doing each move for 30 seconds, and work your way up to a full 60 seconds if that feels right for you. You can also count reps—aiming for at least 10 to 12 reps of each.

Our model, Nikki Pebbles has been a New York City-based fitness instructor for over nine years. She is an AFAA and NCCPT certified personal trainer and group fitness trainer who regularly teaches cycling and dance cardio.

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