July 16

30-Minute Booty Building Workout (6 Glute Exercises)

By fitness

July 16, 2022

Strengthen your legs, glutes and decrease physique with these 6 BEST glute workouts at house! The final butt exercise for ladies, focusing on the glute muscle tissue with squats, lunges, step-ups and glute bridges.

You’ve requested, “How do you build your glutes?” So we created THIS BOOTY BUILDING WORKOUT AT HOME. 

These six glute workouts left my booty sore for 3 days after filming this butt exercise for ladies.

Most of my decrease physique exercises mix leg workouts that concentrate on the quads, hamstrings AND glutes. But you’ve been asking for extra “targeted” exercises so it is a glute-specific exercise — AKA a BOOTY BURNOUT!

These six booty constructing, glute workouts prioritize glute activation, as a result of the gluteus maximus is the most important muscle within the physique!

That implies that this butt exercise not solely builds your booty, however is an efficient calorie-burning exercise as properly. The bigger the muscle group, the upper the calorie burn.

single leg step ups, glute exercises at home

Glute Exercises FAQs

Can You Build Strong Glutes At Home?

YES! When you concentrate on strengthening your glutes, you most likely take into consideration deadlifts and hip thrusts with a heavy barbell. You can obtain sturdy glutes at house with only a set of dumbbells utilizing the compound workouts on this exercise. We’re combining energy workouts with highly effective “burnout” workouts on this leg and butt exercise routine.

What Are The Best Glute Exercises For Women?

The finest glute workouts activate all three elements of the butt — the gluteus maximus, gluteus medius and gluteus minimus (the decrease, higher and facet glutes). Some of my favourite glute workouts embody: weighted step-ups, glute bridges, and single leg workouts (like single leg squats and lunges). This booty exercise incorporates all, in addition to plyometric actions (a motion that entails explosive depth). These actions generate POWER, which will increase calorie burn and results in faster energy features (International Sports Sciences Association).

This basic glute exercise pairs dumbbell energy workouts with highly effective plyometrics — howdy metabolic coaching.

This exercise works the most important muscle teams in your physique, the legs and glutes; constructing energy whereas additionally elevating your coronary heart fee. 

Workout Equipment:

Medium-to-heavy set of dumbbells and a bench or chair for single leg workouts. 

I like to recommend something between 10 and 25 lbs. I’m utilizing 10 lbs and 12 lb dumbbells on this exercise video.

Shop My Dumbbells

I’m utilizing 10, 12 and 15 lb dumbbells for this glute exercise.

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Workout Instructions:

Follow together with the guided Butt Workout on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 6 Glute Exercises (alternating energy workouts with plyometric workouts)
  • Repetition Based and Timed Intervals (carry out 12-16 reps of the energy workouts and 30 seconds of every plyometric transfer)
  • Repeat x4 Sets (alternating legs with every set as wanted for single leg workouts)

6 Best Butt Exercises to Build Strong Glutes at Home!

Workout Outline

  1. STRENGTH: Single Leg Squat
  2. POWER: Single Leg Plyo Lunge
  3. STRENGTH: Step Ups and Rear Leg Lift
  4. POWER: Squat Jump and Lunge Jump
  5. STRENGTH: Bulgarian Lunges
  6. POWER: Glute Bridges

6 Best Booty Building Glute Exercises

Single Leg Squat

Targets: Glutes, quads, hips, hamstrings and core. Also a good way to strengthen weak knees.

single leg squat with dumbbells

How To Do A Single Leg Squat With Dumbbells

  1. Begin in a impartial standing place, ft hip-distance aside. Kick your butt — the place your ft land is your pure slender stance. Hold a dumbbell in every hand at your sides (palms dealing with your physique).
  2. Kickstand or float your left foot barely behind you as you steadiness in your entrance proper foot, smooth bend in your proper knee. If your left foot is floating, attempt to preserve ankle by ankle (left ankle by proper ankle).
  3. Engage your core as you bend your proper knee down, decreasing your hips down whereas concurrently decreasing the dumbbells down alongside the entrance of your physique. Maintaining ankle by ankle.
  4. Range of movement will look totally different for everybody, however attempt for a 90-degree bend in your proper leg.
  5. Then drive by your proper heel, squeezing your glute as you come to standing, again as much as the beginning place.

Modification: Kickstand your again leg slightly than floating it. Try to maintain 80% of your weight in your entrance proper foot, 20% in your again left toe.

Single Leg Plyo Lunge

Targets: Quads, calves and glutes.

single leg Plyo lunge

How To Do A Single Leg Plyo Lunge

  1. Stand with ft shoulder-width distance aside.
  2. Step your proper leg again right into a reverse lunge, decreasing your hips till each knees attain a 90-degree angle, entrance left thigh parallel to the ground.
  3. Explode off your entrance left leg, driving your again proper knee ahead as you allow the bottom (pushing off the bottom together with your left foot/toe).
  4. Land softly in your left foot and go straight again into the the reverse lunge.

Modification: Make this low affect by stepping again right into a reverse lunge, then drive your knee up in direction of your chest. Keep your entrance foot planted on the bottom by all the motion.

Single Leg Step Ups And Rear Leg Lift

Targets: Glutes, butt, quads, hamstring and core.

Trainer Tip: Choose a a chair or bench that may let you carry out the step up whereas monitoring your knee on high of your foot all through the step-up portion of the train.

single leg box step up and rear leg lift to build glute strength

How To Do A Single Leg Step Up And Rear Leg Lift

  1. Begin in a impartial standing place, holding a dumbbell in every hand at your sides.
  2. Step your proper leg onto a chair or bench, driving by your proper glute to face tall. Right knee ought to monitor over proper foot and shoulders and higher physique ought to be stacked over hips all through the step up.
  3. Once you attain standing place on the chair/bench, float your rear, left leg behind you. Squeeze your glutes and hamstrings.
  4. Slowly decrease your rear left leg down as you decrease again all the way down to the beginning place with management.

Modification: Decrease the extent change utilizing a platform decrease to the bottom (ex: the underside stair of a staircase). If you don’t have entry to a chair or bench, carry out a entrance lunge.

Squat Jump And Lunge Jump

Targets: Legs, glutes, quads, hamstring, calves and core.

plyo squat jump and lunge jump

How To Do A Squat Jump And Lunge Jump

  1. Stand with ft hip-width aside.
  2. Jump your proper leg again right into a reverse lunge place, touchdown softly as you decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
  3. Explode up from the reverse lunge right into a loaded squat place, knees bent.
  4. Perform a soar squat by driving off each ft to depart the bottom. Land softly in a loaded squat place.
  5. Repeat steps 2-4 on the opposite facet, leaping your left leg again right into a reverse lunge after which performing a squat soar.

Modification: Take out the soar to make this a low affect glute train. Alternate stepping again to lunge after which performing a body weight air squat.

Bulgarian Lunge or Split Squat

Targets: Legs, glutes, quads, hamstrings hips and core.

This single leg train will problem your steadiness and has been named among the finest workouts to construct glute energy.

Trainer Tip: I’ve made enhancements to my very own Bulgarian Lunge type since we first shot this Booty Building Workout (therefore the short outfit change within the beneath GIF). We are ALL a piece in progress and I’m consistently studying and making an attempt to enhance my type so I can share that with you as properly. Important modifications: arrange from the bottom up so your entrance foot isn’t too far-off from the chair and preserve your shoelaces down on the chair.

Bulgarian Lunge or Split Squat

How To Do A Bulgarian Split Squat

  1. Set up from the bottom UP. Kneel in entrance of your bench or chair, then place your left foot behind you on a chair or bench, shoelaces down. You can place a towel below your foot to supply extra help if shoelaces down feels uncomfortable.
  2. Step your proper foot ahead (it can differ for everybody, however just a little over a foot in entrance of your bench). Your entrance thigh shall be parallel to the bottom. This is the underside of your motion.
  3. Drive by your entrance proper heel, squeezing your proper glute to return to standing. Feel your entrance glute interact to energy the motion.
  4. With management, bend your knee to decrease down again to the beginning place (again left knee ought to decrease down near the bottom), to make your entrance thigh parallel with the bottom. Shoulders stay stacked over hips all through the motion.
  5. Start performing this as a body weight train and if you happen to really feel snug, add weights.

Modification: Perform a typical reverse lunge or break up squat, conserving your again foot on the bottom slightly than elevating it on a chair.

Elevated Glute Bridge

Targets: Glutes, hips and hamstrings.

Glute Bridges on Bench or Chair to build a booty

How To Do A Glute Bridge On A Bench Or Chair

  1. Lie flat in your again together with your butt near a bench or chair.
  2. Place your heels on the bench or chair, legs bent at 90 levels.
  3. Engage your core and tuck your pelvis towards the ceiling.
  4. Then drive by your heels, squeezing your butt to carry your hips up towards the ceiling.
  5. Hold on the high for a second, then decrease your hips with management again all the way down to a hover place and repeat this motion.

Modification: Perform glute bridges flat on the ground, with out elevating your ft on a chair.

Pin this Butt Workout For Women

Booty Building Workout For Women | The 6 Best Glute Exercises pin for pinterest

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