Strong glutes both look good and are functional. You can do great butt workouts at home, without any equipment. These exercises can be just as effective as when you work in the gym, and have the added advantage of being able to work from home. It doesn’t matter if you are a beginner or work out on a regular basis, there are progressions that will make sure you have an effective workout. Make sure you check out my living room workout guide for more information here.
Why You Need A Strong Butt
Apart from looking great, a strong bottom will save you from a lot of injuries and pain. Many of us will suffer from lower back pain at some point in our lives, and if you have strong glutes you will take a lot of pressure off your lower back. When your glutes stop working properly, your back extensors and hamstrings take up the slack when going into extension. Over time you are at more risk for unexplained lower back pain and problems like bulging discs.
For those worried about performance, the glutes are a major player in explosive movements such as jumping and running. You want to jump higher and run faster, you need to have strong and functional glutes. These exercises will help you achieve that, and ensure that you reduce your chances of injury.
These are a good starting exercise to activate your glutes. Simply lay on your front on the floor, bend your leg at your knee as shown in the picture and lift your foot up to the roof. make sure you are working from your glutes.
Bridges are a great exercise to work your glutes. Start with both feet on the ground, and progress to one leg bridges. Remember to push up through your heels to make sure you get maximum glute activation. If you want to progress even further you can put your foot up on a bench or table and put extra stress on the glute.
These are tougher than bridges and are recently shown to one of the best glute exercises in terms of activation. Start with your shoulders on the couch, table or bench, and lift your bum up from the floor to parallel. If this is too easy for you then try with one leg. If you need to progress further, place something heavy over your hips.
Single Leg Squats
These are a tougher exercise for your glutes and work your quads as well. Place your leg on a table or chair behind you, and step out as far as possible. Make sure when you perform the squat that your knee is not moving over your toes. These don’t need any progressions they are pretty tough already… but if you are a machine, then put a heavy backpack on your back, or hold some weights to your side if you happen to have them at home.
These four exercises in themselves make for a great butt workout you can do at home. You can vary the rep and set numbers depending on your level.