She Strengthens

Get Fit at Home: A Pro’s Guide to Building a Stronger Backside

Why You Need to Focus on Your Glutes

You don’t need to leave your living room to get a killer workout that targets your glutes. In fact, strengthening your glutes can do wonders for your overall health, including improving your posture and reducing back pain. According to personal trainer and health coach Rosa Coelho, working all three muscles in your glutes – gluteus maximus, gluteus medius, and gluteus minimus – is key to achieving well-rounded results.

Before You Start: Warm Up and Set Your Goals

Before diving into these exercises, take 5 minutes to warm up with some light cardio, such as bear crawls, jumping jacks, or a quick jog around the block. Coelho recommends doing a butt-focused regimen 2-3 times a week to build strength while allowing your muscles to recover. Aim to do 3-5 sets of 8-12 reps of each exercise, with 1 minute of rest between sets.

Bodyweight Butt Exercises

No equipment needed! These five moves will get your glutes firing without any weights or resistance bands.

1. Glute Bridge: Lie faceup with your spine neutral, knees bent, and feet hip-width apart. Press your feet into the floor and lift your hips until you form a straight line from shoulders to knees. Squeeze your butt and abs as you feel the burn.
2. Classic Squat: Stand tall with your feet shoulder-width apart. Lower your body by bringing your hips back and bending your knees. Push yourself back up by squeezing your glutes.
3. Reverse Lunge: Stand with your hands by your hips. Take a big step back with one foot. Lower your hips so the other thigh is parallel to the floor and the other knee is directly above ankle. Press the foot into the floor and bring the other leg forward. Alternate legs.
4. Bulgarian Split Squat: Place one foot on a sturdy chair, bench, or couch behind you, maintaining a slight bend in the knee. Push your hips back and bend the other knee into a lunge. Squeeze the glute to push up and straighten the leg. Complete all reps on one side before switching sides.
5. Side Skater: Stand with your feet together. Push your hips back and crouch forward with your back flat and abs engaged. Jump as far as you can to one side, landing gently on the ball of your foot. Repeat on the other side.

Butt Exercises with Weights

Grab some dumbbells, kettlebells, or even soup cans to take your workout to the next level!

1. Weighted Swing: Stand with your feet hip-width apart, holding a weight with both hands in front of your thighs. Bend your knees slightly, push your hips back, and swing the weight gently between your legs. Push your hips forward as you stand.
2. Weighted Side Lunge: Stand with your feet shoulder-width apart, holding weights at your sides. Take a big step to one side and push your hips back. Keep the other foot planted and bend the knee as you frame the leg with the weights.
3. Alternating Deficit Lunge: Start with your feet hip-width apart on a platform, weights in hand. Step back with one foot and lower yourself until the knee nearly touches the floor. Return to the starting position with both feet on the platform. Repeat on the other side.
4. Weighted Glute Bridge: Lie faceup with your knees bent and feet flat on the floor. Hold a weight on top of your lower abs. Lift your hips toward the ceiling, squeezing your abs and butt as you go.
5. Sumo Pulse Squats: Stand with your feet wider than shoulder-width and your toes pointed out. Hold a weight in front of you with both hands. Lower your butt a couple inches toward the floor, then rise back up a couple inches, pulsing for 5-10 reps.

Butt Exercises with Resistance Bands

Add some resistance to your workout to take it to the next level!

1. Banded Glute Bridge with Knee Drive-Out: Place a resistance band around your legs, just above your knees. Lie faceup with your knees bent and feet hip-width apart. Push your hips up and squeeze your abs and glutes until your knees, hips, and shoulders make a straight line.
2. Donkey Kick with Band: Start on all fours with your hands under your shoulders. Hook one end of the band above your knee and place the other end on your foot. Push your leg out and up, keeping your back flat. Return your leg to the floor and repeat.
3. Squat with Band: Stand with your feet shoulder-width apart, with the resistance band looped around your thighs. Push your hips back and lower into a squat. Keep your chest and shoulders up. Hold, then return to the starting position.
4. Side-Lying Clam with Band: Lie on your side, with your head tucked into your arm. Loop a resistance band around your thighs, just above your knees. Move your hips up to a 45-degree angle and your knees to 90 degrees. With your feet touching, pull one knee away from the other, opening your legs like a clam.
5. Monster Walk with Band: Loop the band around your ankles. With your feet shoulder-width apart, move into a squat position. Keeping your back straight, clasp your hands and walk forward, one monstrous step at a time, while keeping your knees apart.

The Bottom Line

Remember to focus on your glutes 2-3 times a week, and don’t forget to mix it up with exercises for your arms, core, and legs. Be patient and trust the process – results will come! And most importantly, prioritize safety: if anything hurts or you feel a sharp pain, stop right away.