Glutes Workout For Home
Building the buttock muscles is achieved through one processresistance training. However, pushing the gluteal muscles hard doesnt mean heavy weights on the barbell.
A powerful glutes workout can be completed in the homedelivering impressive results with minimal equipment.
To this end, Ive formulated three training regimes below. One requires no gym gear at alljust your bodyweight. The other two concentrate on using the relatively budget-friendly dumbbells, kettlebells and resistance bands.
Single Leg Chair Squat
Muscles Worked: glutes, hips, thighs and abs.
A single leg squat requires serious control and stability. It fires up the smaller, stabilizing muscles to balance your body this exercise is great for injury prevention.
How to do a Single Leg Chair Squat:
Why Work The Butt & Abs
Having strong glutes is about more than simply having a nice looking butt. The glutes play a large role in the entire strength of the posterior chain, affecting your core, lower back and are responsible for helping assist in a variety of compound movements. By building butt and core strength, you also increase hip mobility and better posture.
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Tighten Your Waist And Build Your Booty With This 30
Build your curves with Brittne Babe. She’s the “Queen of Home Workouts,” so no equipment is needed. By the end, your abs and glutes will be burning due to combinations of moves like killer planks, scissor crunches, and leg lifts. The workout is mostly low-impact, and Anna Renderer has you covered with beginner’s modifications. Press play, and get ready to whittle your waist and lift and tone your booty!
Increase Time Under Tension
Time under tension is an often overlooked method in increasing the load on your glute muscles. Time under tension refers to the amount of time your muscles will be working.
For example, if you hold a squat in the bottom position for 3 seconds before finishing the movement as opposed to executing the typical straight-down-and-straight-up squat, youre increasing time under tension.
Holding a position, also known as pause exercises, is not the only way you can do this.
Tempo reps can slow down your movement so that you can really feel it from the very start to the very end. An example of this is a tempo squat with a tempo of 4010. This requires you to slow your descent so it takes you 4 seconds to reach the bottom position, hence increasing time under tension.
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Exercises For Hamstrings And Glutes Without Equipment
The best possible exercises you can do for your glutes and hamstrings are leg curls and deadlifts. But what do you do if you dont have access to equipment? Well, there are many home workouts that can give you the same burn that you get when you are at the gym. Below are the best exercises for hamstrings and glutes without equipment.
Lateral Lunge + Crunch
Muscles Worked: Glutes, quads, inner thighs, abs and obliques.
How to do a Lateral Lunge and Crunch:
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Single Leg Glute Bridge + Crunch
Muscles Worked: gluteus maximus , gluteus medius , gluteus minimus , lower abs and obliques.
How to do a Single Leg Glute Bridge and Crunch:
The Best Glute Exercises For All Levels Of Gym
The first benefit of strong, well-trained glutes is obvious they look damn good in a pair of jeans. But there are many other reasons why you should ensure glute exercises feature in your workouts.
The glutes play a key role in keeping your body aligned correctly, which helps you avoid injuries, and provide the power for many movements, especially walking or running up hills or stairs. If your day-to-day involves sitting behind a desk theres a good chance your glutes arent firing as efficiently as they should, and this can contribute to the type of lower back pain that plagues office workers.
To help you get to work on your glutes we asked Andy Macaulay, trainer and ambassador for Virgin Active, and Toby Lynes, The Fitting Rooms Gym personal trainer, to pick and explain the best beginner, intermediate and advanced glute exercises, and weve thrown in a few of our favourites, too.
Naturally you should warm up before attempting any exercise, but if youre about to attempt a move that will take you out of your comfort zone its crucial to warm up thoroughly because its annoyingly easy to injure your glutes. Both jogging and light stretching will help, as will doing bodyweight versions of the glute exercises youve already mastered.
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What Are The Best Exercises To Tone Thighs Butt And Abs
These slight variations in traditional lower body exercises specifically target the inner thighs, adductors and outer glutes.
Note, in my opinion as a certified personal trainer, spot reduction isnt effective. These exercises are part of a well-rounded health and fitness routine, focusing on total body strength training and a wholesome nutrient-dense diet.
Belly Fat Exercises: Glutes And Abs Workout You Can Try At Home
According to Itsines, glutes and abs is one of the most requested workouts. The six exercise glutes and abs workout that she shares can be done without any equipment. You can do this any time, anywhere.
The workout is a combination of body weight high-intensity training and body weight strength training exercises. The exercises can be challenging initially. You can take it slow and keep a gap of 30 seconds or more, in between each exercise.
Here are the six exercises included in this workout:
1. Bent-Leg Sit-Up and Reach – 16 reps
2. Side Plank and Hip Abduction – 20 reps
3. Single-Leg Glute Bridge – 20 reps
4. Frog Pump – 15 reps
5. Plank and Leg Lift – 20 reps
6. Ab Bikes – 40 reps
Complete 3 laps and set a timer. The workout can be completed within 30 minutes, thus making it a great option for those who fall short of time for long-duration workouts every day.
Let’s do this!
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What Is The Goal Of This Workout
We’re looking to fire up and activate the three gluteus musclesmaximus, minimus, and mediusto target strength imbalances and muscle weakness in an intense butt workout. The muscles of the deep corethe transverse abdominisalso play a critical role by working with the glutes and hip flexors to stabilize the pelvis. All of these exercises combined create a solid working foundation to layer additional strength on.
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The Best Glute Workouts Without Equipment
One of the most powerful muscle groups in your entire body is your glutes. They are the power behind your hips, helping you to move backwards and forwards, powering up all your movements. The bigger the muscles get, the higher the chance your metabolism will increase.
You always want to have your glutes firing in the burn zone those muscles will stop firing, and you will end up with a flat bottom.
#1 Pop Squats
Pop squats are very similar to a regular squat except for one difference you are jumping up in the air when doing so. Get into the squat position and lower yourself to the ground. Once there you burst upwards into the air and return to the starting position. These will really burn your legs out its a great exercise. Try starting off with ten pop squats and moving up from there. If you can do three sets, then you are off to a good start.
Below is a great example of a pop squat:
#2 Burpees
Most people either love burpees, or they hate them. They can be an exhausting workout, but they are so effective. This exercise is all about moving as fast as you can in a short period of time. Burpees is an intense conditioning workout that will really work your glutes, and you dont require any equipment.
This exercise tends to be done quickly with no rest until you are finished the set. Repeat the motions for a minute straight and you will discover a new workout that will kill your legs.
Below is a great example of how to complete a burpee:
#3 Glute-ham Walks
#4 Squats
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How To Complete The Glutes Workout
Each workout is designed to exert all three buttock muscles. Hence, for maximum returns, each workout should be completed in its entirety.
If you find the number of repetitions too intensethen drop the count. If theyre too easy to completeincrease the number. Towards the end of each set, you should start struggling and feel the glutes straining.
But, dont exert yourself to total fatigue.
After each set, rest for 1 to 2 minutes, then complete the next set. After each exercise is finished, rest for three minutes.
These workouts should be performed at least two times a week , but never on consecutive days. Although, you can work other adjacent muscle groups on the same or following day.
Russian Twist Leg Lowers
How-to: In a seated position, knees bent, feet lifted and parallel with the mat. Twist to one side, bringing opposite elbow to opposite knee. Extend the other leg long and lift and lower, keeping the chest tall and the scoop in the tailbone.
Form tip: Maintain the twist and use the hip flexor and lower transverse abdominals to lift and lower the leg.
Modification: Drop the foot to the ground for added stability.
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Squat Hold Lunge Backs
These may look easy but they are indeed super challenging. Start in a squat position aiming to maintain a 90-degree bend with your knees. Keeping the weight in your squat, stick one leg out behind you to form a lunge position.
Return to the squat position, staying low, and move the other leg back. Aim to maintain your low position throughout the entire 45 seconds. You may stand up for short rest pauses when needed, but best if you can stay low the entire time.
Benefits Of Toning The Abs Butt And Thighs
- Increase core and pelvic stability to support more intense workouts and everyday activities.
- Reduce lower back pain and risk of injury.
- Improve posture and balance.
- Firmer butt, waistline and inner thighs.
This workout targets the thighs, butt and core. These are stabilizing muscles that support larger movements like squats, lunges and deadlifts.
So while these six exercises to tone your abs, butt and thighs might not leave you drenched in sweat or super sore, they are still very important to a well-rounded workout routine.
Doing this 15-minute abs, butt and thigh workout will strengthen the smaller, stabilizing muscles in your inner thighs and outer glutes. As a result, this will improve your lunges, single leg deadlifts, and squat form.
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Sumo Squat To Calf Raise
Step 1: Begin with your feet wider than shoulder-width apart, toes pointed slightly outward.
Step 2: Keeping your knees over your ankles and chest high, bend your knees until your thighs are parallel to the ground. With control, raise one heel as high as you can without compromising your form. Release it to the floor, then repeat on the opposite side to complete one rep. Continue to alternate sides.
Cardio Hiit Workout + Butt Thighs Abs: Ultimate Workout For Belly Fat Loss No Equipment
I’m typing this write up pre-filming, but I already know this one is going to be brutal. The only thing that gets you through a tough workout like this one is reminding yourself of how effective it is if you just keep pushing. This HIIT workout is very effective at fat burning, but it’s also fantastic for reshaping and firming the butt and thighs, and toning the abs. You wont get more than 2 active intervals in before you realize how much lower body work is in this routine – there’s a hidden squat or lunge in almost all of these exercises and your butt and thigh muscles are going to be screaming by the time you’re done with this!
It’s impossible to spot reduce fat from anywhere on the body, but one of the best things to reduce overall body fat and stubborn belly fat is with cardio of varying intensities and time spans. You probably already knew that, but this is not your ordinary cardio workout. In fact, this bodyweight HIIT and cardio workout will put your typical treadmill, elliptical, or group fitness cardio to shame.
Workout StructureStart off with warm up cardio, move into a brutal bodyweight HIIT workout, burn even more calories with the cardio burnout round along with abs and obliques work, and then finish up with a nice cool down and stretch – All without a single piece of exercise equipment.
Warm Up – 25 Seconds EachSlow BurpeesHigh Knee Jacks WalkdownsLat Step Toe Touch Reach 2 High Knee Pulls + SquatUp & Out Jacks
Surfboard Get Ups
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Hand Walkouts To Push Ups
Many beginners find hand walkouts challenging. But once you can perform them properly, theyll tremendously improve your upper body strength.
Adding push-ups to this fantastic exercise will make it extremely rewarding. In just 30 seconds, you will activate your arms, shoulders, abs, and chest muscles.
