How To Grow Your Glutes At Home

What Are Your Workout Goals For Your Upper Glutes

Now that you know all the benefits of working out your upper glutes, you may feel eager to dive right in. Before doing so, take a moment to consider your upper glute goals. Do you want to tone, build muscle, maintain a shelf, or build a shelf? According to Vesco, youâll want to tailor your routine to fit your fitness dreams. âAre you trying to build muscle mass and strength by lifting heavy weights?â she asks. âAre you correcting an imbalance or rehabbing an injury with a resistance band?â In either scenario, you can expect upper glute benefits. The way you go about them just differs.

Senior Director of Health Science and Research for Orangetheory Fitness, Dr. Rachelle Reed, expands on this, noting that depending on your goal, the tempo, rest period durations, and volume of each upper glute exercise will vary. âMuscular endurance training, for instance, is typically prescribed using a lighter load, with higher rep count and one to two minutes of rest between sets,â she explains. âIn contrast, muscular hypertrophy training uses either moderate to heavy loading with one to 12 reps and one to three minutes of rest.â

Upper Glute Exercises With Bands

Using resistance bands is a great way to effectively work the upper glutes from home, especially if you have no other form of external resistance or weights.

11. Quadruped Banded Kickbacks

Heres how to do it:

• Get into a quadruped position, on your hands and knees, with your back as flat as possible.
• Wrap one end of the closed-loop band on your right hand.
• Place the sole of your left foot inside the other loop.
• From the quadruped position, kick back the left leg so it is straight behind you.
• You will need to play around with band placement to ensure that it provides enough resistance.
• Slowly return to the starting position.
• Repeat and make sure to train the opposite leg.

12. Banded Seated Hip Abductions

Heres how to do it:

• Sit on the edge of a chair or bench with a mini-band wrapped around your knees.
• Place your feet flat on the floor, with your heels touching.
• Place your hands on your hips for support and balance.
• From here, abduct your legs while keeping your feet in contact with each other.
• Go through the repetitions slowly.

13. Clam Shells

Heres how to do it:

• Get into a side-lying position, resting on your forearm with both knees bent.
• From here, externally rotate your top leg as high as you comfortably can while keeping your feet in contact with each other.
• Slowly return to the starting position.
• Repeat and make sure to train the other leg.

14. Lateral Banded Walks

Heres how to do it:

15. Prone Banded Hip Abductions

Heres how to do it:

How To Get Bigger Glutes

There are few things that can turn heads like well developed glutes.

Its just hard not to look at.

Apart from aesthetics, the glutes are one of the biggest muscle groups in the body, and theyre essential in a variety of exercises ranging from back squatting to running to lifting things around the house.

If you want to know how to get bigger glutes the natural way, start implementing these 9 tips.

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Eating For A Bigger Booty

If your goal is to get a bigger bum, doing the best butt workouts is just part of the equation. You also need to be strategic with your nutritional intake and supplementation.

Healthy, fast-burning carbohydrates consumed before your butt workout will keep your energy consistent, from the first lunge down to the last jump squat.

Just as important is your post-workout protein intake, which the body needs for muscle growth and repair. With 20 grams of protein per serving, Beachbody Performance Recover offers a quick, convenient solution.

Besides fast-absorbing protein, Recover contains pomegranate extract, which has been shown to help promote muscle recovery and reduce soreness.

Pro tip: If youre a vegetarian or following any other plant-based diet, try Plant-Based Chocolate Recover.

Making Your Butt Look Bigger

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How Do You Target All Three Glutes

To target all three glute muscles, you need to perform exercises that target the specific action of each of the gluteal muscles.

In total, there are three gluteal muscles:

Gluteus maximus

The gluteus maximus is the largest of the three glute muscles, and its responsible for hip extension .

In addition, the gluteus maximus helps maintain your erect posture and laterally rotates and abducts your thigh.

Gluteus medius

The gluteus medius aids in hip abduction and helps to stabilize your pelvis when you walk or run.

This muscle also helps flex and extend the hip and medially and laterally rotate the hip.

Gluteus minimus

The gluteus minimus is the smallest of the three, and its function is similar to the gluteus medius.

I go over specific exercises for targeting all three muscles in my post on building strong glutes.

Now, when it comes to exercises that work all three muscles, squats are definitely one of the best and my personal favorite.

It is the king of the lower body movements!

There are many different types of squats that you can do, so you should definitely find a squat variation that works best for you.

Superset : Fire Hydrants And Clamshells

5. Fire Hydrants x 15 each leg

• Start on all fours with hips over knees and hands over shoulders.
• Maintaining your leg bent at a 90-degree angle, lift your leg up to the right until it reaches about hip height.
• Lower back down without touching the floor.

**FORM: Keep your abs engaged and make sure to maintain a flat back and neutral head.

Isolated Exercise Works: Gluteus Medius, Gluteus Minimus, Core

6. Clamshells x 30 each side

• Begin lying down on your side with your feet and hips stacked and knees bent 90 degrees.
• Your feet should be in line with your butt.
• Raise your knee as far as you can without rotating your hip.
• Squeeze at the top and come back down.

**FORM: Keep your back straight, your core engaged, and make sure you dont rotate the hips.

Isolated Exercise Works: Gluteus Medius, Gluteus Minimus, Core

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Exercise : 45 Hip Extension

In our deadlift and lunges, your glutes were challenged the most at the bottom position. This is where the glutes are fully stretched. This is one way to stimulate growth. But there’s another way to stimulate growth: that is, with exercises that are most challenging at the top position. This is where the glutes are fully contracted.

This is where our last movement comes into play. I’ll show you a gym version and a home version for you to pick from. The gym version is the 45° hip extension. To maximize glutes activation, we’ll use a few technique tips covered in a previous article I made with the help of glutes researcher, Bret Contreras:

• Set up the pad such that it’s just below your hips this maximizes the range of motion for your glutes
• Brace your core, tuck your chin, and then bend at your hips to pull yourself down
• From here, think about 2 points at the top and bottom of your butt. Squeeze your butt hard to bring these 2 points together to pull yourself up.

• When done properly, you should feel a very strong contraction in your glutes at the top position.

And now, for the home version . It’ll require just a stack of books:

• Flatten your back against the floor
• Place one foot up on the stack of books, with the other leg straight
• From here, push up against the stack of books while raising the opposite leg to 90 degrees. Avoid excessively arching your back as you do so. Keep your body in a straight line.

Don’t Forget Your Hamstrings

Shannon says that because the hamstrings have three dominate muscles which attach at various points near the glutes, working these muscles hard will also help tone and shape your butt.

Try good mornings, back extensions, and straight leg deadlifts in the gym, and if you’re a competent lifter, don’t be afraid to go heavy working at 80-90% 1RM at 3 to 5 rep ranges to force muscular adaptation.

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Incorporate Exercises That Really Activate Your Glutes

In order to understand how to build glutes, you’ll need a quick anatomy lesson: “The glutes consist of three muscles: the gluteus maximus, medius, and minimus,” explains Jaime McFaden, a NASM-certified trainer with Aaptiv. “The gluteus maximus is the biggest of the three and considered the prime mover.” Its main job is hip extension or the opposite of a hip hinge. Many common glute exercises the hip thrust, for example use this motion to target the glute max. But others, such as banded lateral walks and clamshells, will fire up your glute medius and minimus.

So, if squats aren’t a glute goldmine, then which exercises should you include in your workouts to get a bigger butt? “My top three exercises for growing the glutes are the barbell hip thrust, B-stance hip thrust, and dumbbell frog pump because they are easy to learn, easy to progressively overload over time, and they elicit the highest levels of glute activity,” says Bret Contreras, Ph.D., C.S.C.S., aka “The Glute Guy,” who is considered the foremost expert on all things glutes.

Superset : Glute Bridge And Donkey Kicks

1. Glute Bridge x 30

• Lie down on the floor with knees bent, feet flat on the floor about hip-width apart.
• Drive your hips up until your shoulders, hips, and knees form a straight line.
• Squeeze those glutes as hard as you can at the top and hold for 5 seconds.
• Lower back down slowly.

**FORM: Keep the pelvis tucked in and the abs engaged in order to not strain and overextend your lower back.

Compound Exercise: works various muscle groupsExercise Works: Gluteus Maximus, Hamstrings, Adductors , Core

2. Donkey Kicks x 30

• Start on all fours with hips over knees and hands over shoulders.
• Keeping your knee bent at 90 degrees, kick back your leg towards the ceiling.
• You know you have reached the top before your back starts arching.
• Squeeze at the top and lower down without touching the ground.

**FORM: Keep your abs engaged and make sure to maintain a flat back and neutral head.

Isolated Exercise: works mainly one muscle groupExercise Works: Gluteus Maximus, Core

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Bye Bye Cardio Hello Weights

Cardio is not going to build a bigger butt, so if you’re hitting the treadmill on an incline, it’s more likely to create some levels of muscle wastage if you’re on a diet and not getting enough protein in your meals, which is easily done.

Shannon says: “Your body is likely to burn protein during long periods of low intensity cardio. Avoid this by supplementing with BCAA’s and only use long periods of cardio for weight loss, rather than booty building.”

Gluteus Medius And Minimus

These smaller little guys are responsible for hip abduction and internal rotation. Although they arent where most of the mass comes into play, they do play a major role in the shape your butt gets. How high and just how bubble a butt you will get depends on how strong your upper glutes are. Ohand if youre flustered with saddlebags that just wont go away, these are two muscles you will want to focus on.

TAKE AWAY: So as a guideline, the key to killer glutes is working all three muscles! Not only will this allow you to reap the full health benefits, but it will give you the chance to fully take control of the size AND shape of your derriere.

So, what are the steps necessary to start growing your glutes?

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Is It Possible To Grow Glutes Without Weights

To grow your glutes at home without weight you have to have a plan and monitor your process from week to week.

If you’re a beginner, your glutes muscles will show great results only with bodyweight glute exercises. But, once when your glutes muscles stop to react on training , to continue growing your glutes from home, you will have to add some resistance and work on progressive overload. It would be recommended to purchase some low-cost booty equipment such as a booty band, ankle weights, or dumbbells if that is an available option for you.

Another option is being creative and using some house objects as weights . But, keep in mind that safety is your priority.

If buying some booty accessories is not the option, choose progressive overload only with your body weight. An example of progressive overload with your bodyweight will look like this: a beginner will perform a glute bridge on both legs. In progressive overload, you can perform a glute bridge with one leg, while another one is in the air.

Are Butt Exercises Without Weights Effective

These butt exercises give you a good foundation for shaping your glutes and building a bigger butt without weights. Stay consistent and really feel your glutes burn after each workout. If you have dumbbells, a resistance band, kettlebells, or similar equipment, make sure to include them, too.Muscle building is based on progressive overload, so you need to keep it challenging!

Ready to start working on strong glutes and a bigger butt?

You can find most of these exercises with detailed video instructions in theadidas Training app along with a 12-week bodyweight workout plan you can do at home.

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Lunge To Straight Leg

You shouldnt miss doing this exercise if you want a bigger butt! Lunge variations, such as the Lunge to Straight Leg, help you effectively tone your legs and glutes.

How to do a Lunge to Straight Leg:

Step into a lunge. Bend your knees until your back knee is a few inches off the floor. At the end of this movement, your front thigh should be parallel to the floor. Press back to the starting position. Your weight should be on the heel of the front foot.

How To Grow Your Glutes With The Glute Medius Kickbacks In Your Butt Workout

The first exercise we’ll use is the glute medius kickback. It’s a slow, controlled movement that may not look like much range of motion. But trust me – it’ll ensure that tension is placed on your glutes rather than your lower back.

To perform glute medius kickbacks:

• Put a cable setting down to its lowest and connect the strap around your ankle. Don’t have access to a cable? You can set up a band wrapped around both legs or looped around a fixture instead.
• Grab a pole or any ficture for balance once you’re set up
• Keep your torso upright, tuck your chin, and brace your core
• Sweep your heel back but also slightly out to the side at roughly a 30-degree angle
• Go only as far as you can without arching your lower back. Or excessively tilting to the left or right.

If you execute this properly, you should feel a good burn in the upper/side portion of your butt. Do 12 reps on each side. Then, immediately move to the next exercise: the rear foot elevated split squats . This exercise will also train the glute medius, but will now do so by challenging you to keep the hips and knees balanced as you move.

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Test Your Glute Activation

Before we get into the best glute activation exercises I want you to test yourself.

Put your phone down, step away from your computer, and come down to the floor.

Get into an all-fours position and straighten one leg all the way back as far as you can and lift it straight up to the ceiling.

What youre looking for here is an intense contraction in the glute max muscle fibers.

Do you feel that?

It should feel as if you just balled up your bicep and got as intense a contraction as you possibly could. If you dont feel that, you definitely need to keep reading.

If you DO feel that then theres a good chance that you did the test and didnt realize you werent using incorrect form.

Some of may have been able to feel it because you turned out your leg a little bit. If you turn your toes out, all you do is substitute the gluteus medius or the gluteus minimus. Were not focusing on those smaller glute muscles for this test. You ONLY want to activate the gluteus maximus.

So, try again, and this time, check back and look to see if your toe is pointing straight down or out to the side. When you dont have good neuromuscular control of the glute max, it renders ineffective all your hard work on squats, deadlifts and other big lower body lifts.

And not only that, but it also turns you into a back dominant extender rather than a glute dominant extender.

As soon as you do that, and you perform those compound lower body movements with with heavy weights, youre asking for low back pain.