Tone Your Glutes with These Easy Exercises at Home Without Equipment

By      15-Sep 2020       Reading Time: 5 Mins

Tone Your Glutes with These Easy Exercises at Home Without Equipment

Glutes are the largest muscle in the body, so strengthening them is essential. Moreover, strong glutes support- form; whether you are playing sports, running or just climbing up the stairs, proper pelvic alignment and the lower back in lifting motions. 

But now, with covid-19 and it’s stigma; working out at home is not only the norm, but also it’s convenient. 

You wouldn’t need any equipment to perform these easy glute workouts, all you would really need is your bodyweight. Read on to know more.

1) Bodyweight Squats:

With squats the trick is to go slow, keeping the core engaged, while focusing on the form. 

  • Start by standing shoulder-distance apart and arms by the side. 
  • Bend your knees, pushing your hips back and bringing your hands to your front. 
  • Ensure that your knees are in, and thighs parallel to the ground. 
  • Do this in moderate to fast pace for 15 reps*3 sets. 

2)Step-ups:

They are a potent functional exercise, that helps in better movement and also strengthening your glutes. 

  • Stand in front of a bench or a step.
  • Step up on it with your right foot and tap the surface lightly with your left foot. Keep your weight on your right foot. 
  • Keep your left foot back on the floor while your right foot is still on the bench.
  • Do it for 15 reps*3 sets and switch legs. 

3) Superman:

It works on your posterior chain, inclusive of the glutes. 

  • Lie down on the floor with your arms and legs extended. 
  • Keeping your neck neutral, lift your chest and legs off the floor together. Go far as you can and come back to the initial position.
  • Do it for 15 reps*3 sets. 

4)Bridge: 

This exercise targets your glutes and hamstrings.

  • Lie down on the floor, with-knees bent, arms on the side and plams on the floor. 
  • Raise your body off the floor, pushing through the heels in a way, to form a straight line in the upper body. 
  • With core intact, squeeze your glutes at the top. 
  • Return. Do this for 15 reps*3 sets. 

5) Leg kickbacks:

This exercise with or without weights, will make your glutes sore the next day. 

  • Begin in a tabletop position with the neck being neutral. 
  • Extend your right leg and flex your ankle. 
  • Squeeze your glute at the top and return.
  • Do it for 15 reps*3 sets and switch legs. 

6)Broad Jump: 

When you don’t get a running start, broad jumps can be quite challenging. 

  • Start by standing shoulder-width apart. 
  • Go in a slightly squat position, and with force jump as far as you can, coordinating the movement of the arms too. 
  • Get back to initial position.
  • Do it for 8 reps*3 sets. 

7) Reverse Lunge: 

Lunges unlike squats, they do not put pressure on your lower back, they completely work on the glutes and you are going to feel the burn.

  • Begin with your feet being shoulder-width apart.
  • Step backward on your left foot, only touching it’s ball while bending both the knees perpendicularly. 
  • Keep your back straight and the core engaged. 
  • Come back to the initial position, switching alternatively. 
  • Do this for 15 reps*3 sets

Over to you

Working out at home can be a little confusing when you don’t know which exercises work on which part of your body. Consequently, making you feel bored. But now that you know, how to work on your glutes effectively, grab the mat! 

 

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