35 best exercises (at home) for glutes –

Is having toned glutes part of your training goals? You are not alone. “In general, this type of exercise is what the female public tends to focus on, because most women accumulate fat in the hips and lower limbs,” he explains. José Corbiniphysical educator and member of Personal Virtual.

Because there are many exercises that can help you achieve this goal. Of course, results don’t come overnight, but keeping a good constancy, it’s possible to notice a difference in just a few weeks.

35 BEST EXERCISES FOR THE GLUTES

Training time: 15 minutes

Equipment: stability ball, resistance band, kettlebell, and optional dumbbells

Instructions:
Choose at least three moves below.
Perform 15 repetitions of each and continue to the next exercise.
After completing the 3 movements, rest for up to one minute.
Then repeat three times for four total rounds.

1

KICK WITH MINI BAND

How to make:

Place your hands and knees on the floor and place one end of the mini band around your right foot, placing the other end on your left thigh, just above your knee.

While keeping your abs tight, slowly squeeze your glutes and kick your right leg back until it’s straight.

As you extend the band, squeeze your glutes for an extra second. Carefully go back down. This is a repeat

two

REVERSE LUNK WITH KNEE MOVEMENT

How to make:

Start in a lunge position with your right foot forward and your left foot back. Both legs should be bent at 90 degrees, torso parallel to the floor, right hand on right thigh and left arm extended, fingertips on mat.

Lifting your right leg, do a small jump in the air, taking your left knee off the floor and driving it up towards your chest, swinging your bent right arm forward until your elbow is in line with your shoulder.

Reverse the movement to go back to the start. This is a repeat.

3

SQUAT WITH ELEVATED HEEL

How to make:

Stand on your right foot with your left knee bent and foot off the ground.

Bend your right knee, extending your left leg down and back until your knee is a few inches off the floor, keeping your arms out in front of you for balance.

Slowly return to the start. This is a repeat.

4

RUNNING KICKING THE GLUTES

How to make:

Start by standing with your feet hip-width apart and your hands at your sides.

Move by bending your left or right leg, lifting your heel to your buttocks. Then quickly return it to start with the other one.

Repeat on the opposite side. This is a repeat.

5

POLYSHINELLES

How to make:

Start by standing with both hands at your sides.

Jump and land with your legs spread (a little wider than hip-width apart) while raising your hands above your head.

Jump again, landing with your legs together and your arms at your sides, and repeat.

6

SLEEP WITH KETTLEBELL

How to make:

Start with your hips back, knees slightly bent, and torso leaning forward at 45 degrees.

Hold the handle of a kettlebell in both hands with your arms extended toward the floor.

Squeeze your glutes, straighten your legs, lift your torso and push your hips forward, all in one motion, finally swinging the weight up to chest height, arms straight and core tight.

Then come back and bring the kettlebell between your thighs, this time as you squat. This is a repeat.

7

BEAR CRAWLING

How to make:

Start in a squatting position, with your hands flat on the floor, knees bent in toward your hips, and your body elevated a few inches off the mat.

Step forward with your left hand and right foot at the same time, followed by your right hand and left foot.

Keep your back straight and hips stable. Count every three steps forward as one repetition.

8

STEP WITH WEIGHT

How to make:

Stand facing a box, step or ladder and hold a weight in front of your chest.

Place your left foot on the bench and keep your right foot on the floor.

Pushing off your left foot, raise your body until you are standing on top of the bench. Drive your right knee up until it forms a 90 degree angle.

Take a break and slowly go back to the start. This is a repeat.

9

SKATER

How to make:

Start by standing with your knees slightly bent.

Jump to the left side, bringing your right leg back and reaching your right arm out in front of you for balance.

Then jump to the right side, bringing your left leg behind you and your left arm in front of you.

Your spine should be straight and your hips should stay low throughout the movement. A jump to one side is one repetition.

1
0

ROLL-UP JUMP

How to make:

Sitting down with your knees bent and feet flat on the floor, keep your arms by your sides, palms pressed into the mat, and fingertips facing forward.

Rotate back onto your shoulders, lifting your hips off the mat and extending your legs into the air.

Then, using momentum, roll forward, bending your legs to return your feet to the ground and pushing through your soles to come to your feet and jump up.

Keep your arms extended at your sides and land with your knees bent. This is a repeat.

1
1

ADVANCE

How to make:

Start with your feet together holding a pair of weights at shoulder height and your elbows bent in front of you.

Step forward with your right foot and bend your knees to lower, stopping when both legs form 90-degree angles in front of each other.

Push off with your right foot to get back up straight and step forward with your left foot, lowering yourself down again. This is a repeat.

1
two

HIP LIFT WITH STABILITY BALL

How to make:

Start with your arms behind your head and elbows open, with your upper back pressed into a stability ball, legs bent, feet flat on the floor, and hips elevated above the floor.

Lean back on the stability ball and lift your hips toward the ceiling until your thighs are parallel with the mat. Return to the beginning. This is a repeat.

1
3

SINGLE LEG DEAD LIFT

How to make:

Start with your right leg on the floor and your left leg slightly behind your body, with your toes flat on the floor, right arm at your hip and left arm extended down by your side.

Engage your abs and slowly lean forward, lifting your left leg behind your body and lowering your torso toward the floor until both legs are parallel to the ceiling and your left hand almost touches the floor.

Drive on right foot to return to starting position. This is a repeat.

1
4

SINGLE LEG DEADLIFT + SUPPORT

How to make:

Start by standing on your left leg, holding a dumbbell in front of your thighs with your right hand and arm extended. The left arm is at the side of the body and the right leg is stretched out a little behind the body, with the heel high.

Maintain a slight bend in your left knee, then lean forward, bending at the hips with your back straight as you lower the weight toward the floor.

Land on left heel to return to standing position. This is a repeat.

1
5

STEP WITHOUT WEIGHT

How to make:

Start by standing facing a bench or ladder, hands on your hips and feet under your hips.

Step your right foot onto the bench or ladder and pull your left knee toward your chest.

Reverse the movement to return to the beginning. This is a repeat.

1
6

SIDE SQUATS WITH RESISTANCE BAND

How to make:

Start by standing with a resistance band attached to your shins, feet hip-width apart and hands crossed in front of your chest.

Take a big step to the right, then bend your knees and squat down until your thighs are parallel to the floor.

Squeeze your glutes and drop your heels into the starting position. Repeat on the other side. This is a repeat.

1
7

BRIDGE WITH RESISTANCE BAND

How to make:

Place a mini band at thigh height, then lie down with your knees bent, feet flat on the floor, and arms flat on the floor.

Engage your abs, press your heels into the floor, and squeeze your glutes to lift your hips, keeping tension on the band the entire time.

Stay in position for a second before lowering to start again. This is a repeat.

1
8

ISOMETRIC BRIDGE

How to make:

Start by lying on your back with your knees bent and feet and arms flat on the floor.

Engage your abs, press your heels into the floor and squeeze your glutes to lift your hips.

Maintain space between your chin and chest and keep your upper back on the floor.

Hold for up to 30 seconds. This is a repeat.

1
9

MARCH ON THE BRIDGE

How to make:

Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart.

Engage your abs, press your heels into the floor and squeeze your glutes to lift your hips until your body forms a straight line from knees to shoulders.

Lift your right knee towards your chest. Pause and lower your right foot.

Do the same with the other leg. This is a repeat.

two
0

BRIDGE ON STABILITY BALL

How to make:

Start by lying on your back with your arms at your sides, legs bent at 90-degree angles, and feet on a stability ball (or elevated surface such as a couch).

Push through your feet, upper back, and arms to lift your hips off the floor a few inches. Return to the beginning. This is a repeat.

two
1

GOODMORNING WITH WEIGHT

How to make:

Stand with your feet shoulder-width apart. Hold two weights in your hands, bend your arms and place them behind your shoulders behind your back. This is your starting position.

Keeping your knees slightly bent and your torso straight, then slowly lean forward until your upper body is parallel to the floor.

Hold for a moment, then come back to start. This is a repeat.

two
two

ISOMETRIC SQUAT

How to make:

Start by standing with your feet shoulder-width apart and your hands at your sides.

Push your hips back and bend your knees until your thighs are almost parallel to the floor, bringing your hands together in front of your chest.

Hold for up to 30 seconds. That’s a series.

two
3

DUMBLE KICK

How to make:

Start on all fours on the floor with a dumbbell placed in the crook of your right leg.

Keep the leg at a 90-degree angle, then push off to kick upward until the knee is in line with the hip and parallel to the floor.

Reverse the movement to go back to the start. This is a repeat.

two
4

LIFTING WITH RESISTANCE BAND

How to make:

Get on your hands and knees on the floor with a resistance band across your thighs.

Straighten your left leg and lift it into the air until it’s in line with your hips and parallel to the floor, with your foot flexed. This is your starting position.

Squeeze your glutes to lift your leg a few more inches, then…