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.
Steps
- 1We can use a couch or any other surface that we have at home.First we are going to show you the Bulgarian split-squat lunge using a bench.
- 2The first thing we are going to do is to put our toes right on the edge of the surface.
- 3We may want to hop out a little bit to make sure that we are far enough away from the bench.
- 4We want to make sure that when we squat down, our knee on the supporting leg is not going past our toes.
- 5We must have at least 90 degrees between the shin and hip. The lower we can get, the more we are going to engage glutei.We come down from the upper position.
- 6We're pushing up through the front heel.
- 7We go all the way down.
- 8Do about 12 for each leg.We push up.
- 9The 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.We are moving onto the next exercise.
- 10We stand up.
- 11We kick out to the side.
- 12We squat down.
- 13We stand up.
- 14When 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.We kick out to the side.
- 15We can do about 20 of those. After that, move onto the next exercise.We are just engaging our glutei every time.
- 16In the video, the bench is pulled out. Again, we can use a stool or a couch that we have at home.The next exercise is single-leg squats.
- 17We are going to stand very close to the surface that we choose.
- 18We are going to lift one leg up.
- 19We are going to sit.
- 20That 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.We are going to stand.
- 21We 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.We need a bench.
- 22Now, you must notice that when we stand up, we are not pushing forwards; and we are not pushing weight as if to go upstairs.From here, we do step-ups.
- 23We are pushing through the heel.We are standing straight up.
- 24We are going to get to the top and kick back with the back leg.
- 25We keep that leg on the surface just to keep it simple.We'll step down.
- 26Then we go back up on the leg.
- 27Notice that when we are kicking the back leg, it's not about how high we can get, it's just about activating those glutei.We kick back.
- 28We are going to step up through the heel.We do it on the other side.
- 29Then we just perform a little kick back just to activate those glutei.
- 30We go back down.
- 31We push through the heel.
- 32We do both sides, 12 repetitions for each side.We kick back, activating those glutei.
- 33By the end of that, we'll be on the way to build the better glutei.We can do two to three rounds of all of the exercises.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!
Video: Build Better Glutes at Home with 4 Simple Exercises
If you have problems with any of the steps in this article, please ask a question for more help, or post in the comments section below.
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Categories : Sports
Recent edits by: angela
