Firm and toned glutes are all the rage these days! There are many benefits that come with strong, built glute muscles that go beyond aesthetic purposes. Strong glutes can aid in supporting and increasing your overall body strength. Some of the benefits include improved posture, fat loss, muscle gain, higher bone density, and improved balance. It’s easy to build strong glutes at home with these 8 strengthening exercises. You can even add some weights or include a resistance band to make these glute exercises a bit more challenging. You can pick 3 to 4 of these exercises to try for your next at home glute pump.
1. Fire Hydrants
How To: Start with your hands and knees on the ground. Your arms should not be bent, and your hands should be placed directly under your shoulders. Keep your back straight in table-top position. Lift one leg up to the side at a time, repeat with the other leg.
2. Hip Thrusts
How To: Lay your back on a couch, chair, or bench. Your shoulder blades should be resting on the surface. Your feet should be placed directly under your knees and your body should create a straight line. Sink your glutes low to the ground and then push through your heels to lift your hips back up and squeeze your glute muscles at the top.
3. Donkey Kick Backs
How To: Start with you hands and knees on the ground. Your arms shouldn’t be bent, and your hands should be placed directly under your shoulders. Keep your back straight in table-top position and face the ground. Lift one leg straight back at a time, repeat with the other leg.
4. Bridge
How to: Start with your back on the floor and your knees bent while your feet are firmly planted on the ground. Cross your hands on your chest or put them on either side of your head. Thrust your hips up and hold at the top, slowly bring your hips back down. Your shoulders should remain on the ground during this exercise.
5. Bulgarian Split Squat
How To: Start by standing with your back to a chair or solid surface. Place one foot on the chair or solid surface behind you. Slowly squat down by bending your front knee and push off through your heel to bring it back up. Repeat this move with the other leg. Make sure your knee doesn’t go beyond your front toe.
6. Backward Lunges
How To: Start by standing up straight and planting your feet shoulder width apart. Step back with one foot and bend down at the knee, push through your foot to come back up. Repeat with the other leg.
7. Jump Squats
How To: Start by standing up straight and planting your feet shoulder width apart. Keeping your chest up and shoulders back, bring your glutes down behind you and jump up through your heels. Repeat as many times necessary.
8. Sumo Squat
How To: Start by standing up straight and planting your feet slightly wider than shoulder width apart and point your toes out. Bend your knees and lower your hips so your thighs are parallel with the floor. Rise back up and straighten your legs.
