Training at home can be challenging (assuming you do not have an amazing home gym), however not impossible. Glute training, more specifically, does not always necessitate high amounts of loading and equipment to be effective. Exercise, such as the ones below, can be done using controlled repetitions, higher training volumes, and voluntary maximal muscle contractions to elicit a fair amount of metabolic muscle response for growth and muscle engagement.
While training without loading will certainly have its limitations, we have set out to take a deeper look at glute training at home, specifically:
- 10 Glute Exercises You Can Do At Home
- Sample At-Home Glute Workout
10 Glute Exercises You Can Do at Home
Below are ten (10) glute exercises that can be done at home without weights, bands, or additional equipment (other than your own bodyweight). Note, that some of these exercise can be paired with mini-bands and/or resistance bands
Quadruped Hip Extensions
The quadruped hip extension has been thoroughly discussed in previous articles, each stating its effectiveness for increasing glute activation. Adding this exercise into glute workouts via warm-up segments or simply done in combination with movements like squats and lunges can maximize glute engagement and development.
Quadruped Hip Circles
Like quadruped hip extensions, hip circles can increase gluteus medius engagement and can also be used to improve hip mobility/core stability. These are often seen in warm-up segments or paired with more strength-based squatting and deadlifting movements.
Side Lying Leg Lift
The side lying leg lift, similar to the clam shell, can be done to increase gluteus medius engagement. This exercise can also be done against bands or with manual resistance, and is a highly isolated approach to targeting the glutes.
Hip Raises
Hip raises can increase overall glute strength, muscular hypertrophy, and engagement; all of which can decrease lower back pain, diminish knee pain, and improve performance in movements like squats and deadlifts. This can be done with no loading with the back on the edge of a bench, bed, or very stable table.
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Glute Bridges
Glute bridges, like the hip raise, can be done at home with no loading. These are done by having the lifter lie on their backs (on the floor) and lift their hips off the ground, either holding in the bridge or performing for repetitions.
Single Leg Hip Raises/Glute Bridges
Both hip raises and glute bridges can be done unilaterally to further increase glute demands, muscle engagement, and progress the bilateral exercise when adding additional loading is not available. There are a wide array of unilateral raises, holds, and elevated raises that can be done with both variations.
Sumo Squat (and all squats)
The sumo squat, like the sumo deadlift, places the hips into external rotation and therefore helps to target the glutes in the squat. This, along with most squats, can be done to increase gluteal engagement at deeper ranges of hip flexion. Tempos, pulse reps, and deep squats can all be used to further isolate the glutes in this exercise.
Single Leg Romanian Deadlift
The Romanian deadlift is a hamstring and glute exercise that is often done with additional loading and resistance. While loading may be limited at home, lifters can perform single leg variations slowly and focus on using the glutes to increase hip and knee stability during the hinging movement. It is important to note that this exercise may not elicit as much muscle fatigue without additional loading (for stronger athletes).
Bulgarian Split Squat (Long Stance)
The Bulgarian split squat is a great unilateral lower body exercise to develop overall leg and glute strength and hypertrophy. By taking a longer stance (greater distance between the front and back leg), knee flexion is limited and therefore places higher demands on the hip extensor muscles; the glutes.
Prone Alternating Leg Lifts
This exercise is similar to the Superman or reverse hyperextension, with the exception that the range of motion is often cut short due to being prone on the floor. Due to that limited range of motion, the glutes are the primary muscle groups worked as the lifter lifts the leg off the floor. Doing these is alternating fashion often allows for stronger muscle contractions and the ability to voluntarily contract the glute more forcefully.
At-Home Glute Workout
Below is an at home glute workout that can be done without weights and/or resistance bands. The key is to focus on muscle contractions and maintain tension through the movements.
- Quadruped Hip Circles: 2 sets of 10 repetitions per leg, per direction
- Quadruped Hip Extension: 2 sets of 20 repetitions per leg
- Side Lying Leg Lift: 2 sets of 20 repetitions
- Glute Bridge: 4 sets of 60 seconds
- Sumo Squat: 4 sets of 15-20 repetitions, squatting below parallel
- Single Leg Hip Raise: 4 sets of 10-12 repetitions per leg
- Prone Alternating Leg Lifts: 4 sets of 20 (10/) repetitions
Featured Image: @mike.fitnessbody on Instagram
Insights, advice, suggestions, feedback and comments from experts
As an expert in fitness and exercise, I can provide information related to the concepts mentioned in the article about glute training at home. Let's dive into it!
Glute Training at Home
Training at home can be challenging, especially if you don't have access to a fully equipped gym. However, it is not impossible to effectively train your glutes at home. The article suggests that glute training does not always require heavy weights or specialized equipment. Instead, you can focus on controlled repetitions, higher training volumes, and voluntary maximal muscle contractions to stimulate muscle growth and engagement.
Glute Exercises You Can Do at Home
The article provides a list of ten glute exercises that can be done at home without weights, bands, or additional equipment. These exercises include:
- Quadruped Hip Extensions: This exercise is effective for increasing glute activation and can be incorporated into glute workouts as warm-up segments or combined with movements like squats and lunges.
- Quadruped Hip Circles: Similar to hip extensions, hip circles can increase gluteus medius engagement and improve hip mobility and core stability. They are often used in warm-up segments or paired with strength-based squatting and deadlifting movements.
- Side Lying Leg Lift: This exercise targets gluteus medius engagement and can be performed against bands or with manual resistance. It is a highly isolated approach to targeting the glutes.
- Hip Raises: Hip raises are effective for increasing overall glute strength, hypertrophy, and engagement. They can be done without loading by placing the back on the edge of a bench, bed, or stable table.
- Glute Bridges: Glute bridges are similar to hip raises and can be performed without loading. They involve lying on your back and lifting your hips off the ground, either holding the bridge or performing repetitions.
- Single Leg Hip Raises/Glute Bridges: Both hip raises and glute bridges can be done unilaterally to increase glute demands and muscle engagement. There are various unilateral variations that can be performed.
- Sumo Squat: Sumo squats, along with other squat variations, can target the glutes by placing the hips into external rotation. They can be performed with different tempos, pulse reps, and deep squats to isolate the glutes.
- Single Leg Romanian Deadlift: This exercise targets the hamstrings and glutes and can be performed with a focus on using the glutes to increase hip and knee stability. It is important to note that additional loading may be limited at home.
- Bulgarian Split Squat (Long Stance): The Bulgarian split squat is a unilateral lower body exercise that develops leg and glute strength and hypertrophy. Taking a longer stance limits knee flexion and places higher demands on the hip extensor muscles, including the glutes.
- Prone Alternating Leg Lifts: This exercise involves lifting one leg off the floor while lying prone. It primarily targets the glutes and allows for stronger muscle contractions and voluntary glute contractions.
At-Home Glute Workout
The article also provides an example of an at-home glute workout that can be done without weights or resistance bands. The key is to focus on muscle contractions and maintain tension throughout the movements. The suggested workout includes the following exercises:
- Quadruped Hip Circles: 2 sets of 10 repetitions per leg, per direction
- Quadruped Hip Extension: 2 sets of 20 repetitions per leg
- Side Lying Leg Lift: 2 sets of 20 repetitions
- Glute Bridge: 4 sets of 60 seconds
- Sumo Squat: 4 sets of 15-20 repetitions, squatting below parallel
- Single Leg Hip Raise: 4 sets of 10-12 repetitions per leg
- Prone Alternating Leg Lifts: 4 sets of 20 (10/10) repetitions Remember, these exercises can be modified and adjusted based on your fitness level and preferences. It's always important to listen to your body and consult with a fitness professional if needed.
I hope this information helps you with your glute training at home! Let me know if you have any further questions.
