Best Glutes Exercises for Women – Tone Your Bum At Home

Best Glutes Exercises for Women - strip image

Why do we need strong glutes?

Strong glutes are about more than just filling out your jeans. Strengthening the glutes supports stability and creates a more powerful lower body, especially when done in conjunction with core, hip and quad exercises.

This will enable you to perform other exercises better and can enhance your performance in sports that require driving power, such as boxing and tennis. In this post, we are going to explain the best ways to train your glutes – with and without equipment – and give you some tips on supercharging your progress.

Good news: you can train your glutes without equipment

You can achieve a good glutes workout using just your body weight. The following are some foundational glutes exercises that do not require any training equipment.

How do you work your glutes with steps?

Most people have access to some steps, so we are not counting them as equipment. While you can buy adjustable steps to challenge yourself as you progress, a standard step in your house is fine, to begin with.

  1. Stand with one foot on the ground and one foot firmly on the step.
  2. With the raised foot, drive through your heel, forcing your body upwards, and squeeze your glutes as you do this.
  3. Ensure that your knee stays straight and does not bend inwards.
  4. Do not apply any force through your lower foot, all movement should come from the raised one.
  5. Once at the top, rest and repeat 10-15 times to make a set.
  6. Then do the same on the other leg.

https://youtu.be/ANyTRyHiGaY

Bridge exercise for glutes

Lying on your back with your feet bent at the knee and shoulder-width apart, raise your hips and squeeze your glute at the top. This move is great for your lower back and abs too.

Single leg bridge

Same as a bridge except, instead of both feet being planted on the floor, raise one leg and push down on the heel of the other to elevate it to a slightly uncomfortable point. Then perform your hip movement. Your hips must remain level throughout.

Hip thrust

Use the edge of the bed, a chair or any other stable surface, to support your upper body. With your feet shoulder-width apart and bent at the knee, drive through your heels and propel your hips upwards. Squeeze and hold your glutes at the top.

Single leg hip thrust

Vary the above by raising one leg, remember to keep your hips aligned at all times.

Woman doing backward Lunge

Backwards lunge

Standing upright with your feet hip-width apart, bring one leg back and then bend it down to the floor, while your front leg bends to a 90-degree angle. Drive your weight through the front foot to return to standing.

Side lunge

Standing upright with your feet hip-width apart, step out to the side and keep your hips back. Both feet should be pointing straight ahead. The transition from standing upright to crouching, leaning to the side of the leg that moved. Your other leg should stretch, and you should feel some heat in your inner thigh. Both feet are still pointing forwards. Drive your weight through the foot you moved to return to standing.


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What is the fastest way to get bigger glutes?

Once you have mastered some bodyweight moves, the fastest way to get bigger glutes is to increase the resistance by incorporating resistance bands and dumbbells. The way to use resistance bands changes according to the move you are performing, so we recommend that you go on Youtube to find a quick tutorial on the band and placement for each exercise.

The secret to working glutes with dumbbells

Dumbbells are much simpler. All you need to do is hold the weights as you perform the exercises above. Generally speaking, it is best to hold two weights to spread the load instead of just one heavier weight.

Compared to performing curls, you will be able to hold a heavier weight than usual because the lower body is typically strong than the upper, so do not be afraid to reach for higher weights. Remember, the added weight is the secret to muscle growth. Opt for shorter sets of heavier weights if you are trying to add bulk and create that ‘big booty’ aesthetic.


Glute Myths: Will squats make your bum bigger?

Glutes exercise with dumbbell

Contrary to what most people think, squats are not the magical answer to glutes gains if you are target training. Squats are a great exercise because they train everything from the glutes, to the quads, hamstrings, core, hip flexors, and back. For this same reason, they are not a good option if you only want to target the bum because your other muscles will grow in-line and crowd out your results.

In saying this, your glute will still become tighter and more defined, so it is not like squats do nothing for your bum!


Reference and Further Reading

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