Build Better Glutes at Home with 4 Simple Exercises

Edited by angela, Alexander Avdeev

Welcome to VisiHow! My name is Angela Zakos. I am coming to you today from God Body Personal Training. Today, I am going to show you four different exercises to build up better buttocks in the comfort of your own home, using your body weight only.

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Steps

  1. 1
    First we are going to show you the Bulgarian split-squat lunge using a bench
    .
    We can use a couch or any other surface that we have at home.
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  2. 2
    The first thing we are going to do is to put our toes right on the edge of the surface
    .
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  3. 3
    We may want to hop out a little bit to make sure that we are far enough away from the bench
    .
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  4. 4
    We want to make sure that when we squat down, our knee on the supporting leg is not going past our toes
    .
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  5. 5
    We come down from the upper position
    .
    We must have at least 90 degrees between the shin and hip. The lower we can get, the more we are going to engage glutei.
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  6. 6
    We're pushing up through the front heel
    .
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  7. 7
    We go all the way down
    .
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  8. 8
    We push up
    .
    Do about 12 for each leg.
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  9. 9
    We are moving onto the next exercise
    .
    The next we are going to do is a deep squat, but with a kickout to the side. Remember that the deeper our squat is, the more we are going to engage the glutei. We squat down.
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  10. 10
    We stand up
    .
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  11. 11
    We kick out to the side
    .
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  12. 12
    We squat down
    .
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  13. 13
    We stand up
    .
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  14. 14
    We kick out to the side
    .
    When we are kicking out to the side, it is not about how high we are getting; we are engaging our glutei when we kick out. When we are kicking out, we are actually just squeezing our glutei. We are not worried about the height of the kick, and not worried about kicking the next person beside us.
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  15. 15
    We are just engaging our glutei every time
    .
    We can do about 20 of those. After that, move onto the next exercise.
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  16. 16
    The next exercise is single-leg squats
    .
    In the video, the bench is pulled out. Again, we can use a stool or a couch that we have at home.
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  17. 17
    We are going to stand very close to the surface that we choose
    .
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  18. 18
    We are going to lift one leg up
    .
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  19. 19
    We are going to sit
    .
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  20. 20
    We are going to stand
    .
    That sounds a lot more simple than it actually is. We might have trouble catching our balance. We might find that our toe is tacking down when we are trying to stand up. It's OK. Our legs are strong enough to hold our balance, but ideally we are going to work our way up to just keeping one leg up all of the time. We can do about 12 for each side. Then, we move onto the next exercise.
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  21. 21
    We need a bench
    .
    We might use probably not a couch, but maybe a chair or a stool that we have at home as a chair or stool might be more sturdy when we actually stand up onto them.
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  22. 22
    From here, we do step-ups
    .
    Now, you must notice that when we stand up, we are not pushing forwards; and we are not pushing weight as if to go upstairs.
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  23. 23
    We are standing straight up
    .
    We are pushing through the heel.
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  24. 24
    We are going to get to the top and kick back with the back leg
    .
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  25. 25
    We'll step down
    .
    We keep that leg on the surface just to keep it simple.
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  26. 26
    Then we go back up on the leg
    .
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  27. 27
    We kick back
    .
    Notice that when we are kicking the back leg, it's not about how high we can get, it's just about activating those glutei.
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  28. 28
    We do it on the other side
    .
    We are going to step up through the heel.
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  29. 29
    Then we just perform a little kick back just to activate those glutei
    .
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  30. 30
    We go back down
    .
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  31. 31
    We push through the heel
    .
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  32. 32
    We kick back, activating those glutei
    .
    We do both sides, 12 repetitions for each side.
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  33. 33
    We can do two to three rounds of all of the exercises
    .
    By the end of that, we'll be on the way to build the better glutei. Again, my name is Angela Zakos from God Body Personal Training. If you have any questions or comments, feel free to leave them below the video. Thank you for choosing VisiHow!
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Video: Build Better Glutes at Home with 4 Simple Exercises

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Categories : Sports

Recent edits by: angela

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