Hi Team! This week's entry focuses on the best and most unconventional ways to target those glutes. Whether your glutes are too small or too saggy or you need a change in your current leg workout, follow this booty workout plan and make your glutes grow into the size and shape you have always wanted.
Here are the 5 best and rarest at-home glute exercises that can be done whether you are a beginner or an expert. Try them at home during commercial breaks, with a friend, or put them together at your own risk, for a super burn on those glutes. We rated these as the 5 best at-home glute exercises because they work your all angles of your glutes in ways that squats and lunges can't while keeping your core engaged, giving you maximum support for maximum results!
I CAN AND I WILL!
1) Runner's Lunge to Knee Skip
Targets: Gluteus Maximus, Gluteus Medius, Hamstrings, Quads
You should feel it in: Gluteus Maximus, Gluteus Medius, core, sides of hips
Equipment needed: Mat
Modification: Remove jump (as pictured above)
Key Points to remember:
Keep your core engaged.
Keep the knee of the leg that is not moving slightly bent to remain sturdy.
Look straight ahead to avoid back strain.
Avoid dropping your lower back as this can cause injury.
On the mat, begin in a runner's lunge with your left leg extended back, your right foot under your right shoulder, and your fingertips touching the floor on either side of your foot (as pictured). Jump off your right foot, lift left knee upward towards your chest. That's one rep. Upon landing, immediately return your left leg to the starting position and do as many reps as possible without breaking form. Switch sides and do the same number of reps completed before.
2) Standing Side Leg Taps
Targets: Hip Adductor Muscles, Gluteus Medius, Hamstrings, Hip Abductor Muscles
You should feel it in: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Inner thighs, sides of hips
Equipment needed: Wall or Something to hold onto
Modification: N/A
Key Points to remember:
Keep your core engaged.
Keep the knee of the leg that is not moving slightly bent to remain sturdy.
Look straight ahead to avoid back strain.
Avoid dropping your lower back as this can cause injury.
Standing against a wall or chair, begin with one leg extended out to the side on your tip toe and your lower back slightly bent forward, hand on your hip. Exhale and bring your toe to tap next to your other leg while holding form. Inhale and extend leg back out to starting position (as pictured). That's one rep. Complete as many as you can without breaking form then switch sides and complete the same number of reps done on starting leg. To intensify this workout, use thigh loops placed just above the knee.
3) Cross-Over Donkey Kicks
Targets: Gluteus Medius, Hamstrings, Hip Abductor Muscles, Hip Flexors
You should feel it in: Gluteus Maximus, Gluteus Medius, Inner thighs, Obliques
Equipment needed: Mat
Modification: Place leg up in the air behind you instead of out to the side (regular Donkey Kicks).
Key Points to remember:
Keep your shoulders in line with your hands.
Keep the leg muscles engaged for maximum results.
Look straight ahead to avoid back strain.
On your mat, begin on all fours with one leg extended out to the side on the side of your foot. Inhale, bend the knee of the foot that is out to the side, and kick as far as you while engaging your core and holding form. Exhale and extend leg back out to starting position (as pictured). That's one rep. Complete as many as you can without breaking form then switch sides and complete the same number of reps done on starting leg. Shoot for a total of 3-4 sets of this exercise for maximum gains.
4) Single Leg Wall Sit
Targets: Gluteus Maximus, Quads, Hip Flexors, Hamstrings
You should feel it in: Gluteus Maximus, Gluteus Medius, Outer thighs, Hamstrings
Equipment needed: Wall
Modification: Hold wall sit with both feet flat on the ground, knees bent at 90 degrees.
Key Points to remember:
Keep your back flat against the wall at all times.
Keep the knee slightly bent of the leg on the ground to remain sturdy.
Engage your core to avoid back strain.
Standing against the wall, begin standing with perfect posture. Inhale, bend both knees and kick foot straight out in front of you and hold for as long as you can without breaking form. Exhale and bring leg back out to starting position (as pictured). That's one round. Switch sides and hold opposite leg for as long as you held the first round. Shoot for a total of 3-4 sets of this exercise for maximum gains, taking breaks as needed throughout.
5) Single Leg Glute Bridge
Targets: Gluteus Maximus, Gluteus Minimus, Gluteus Medius, Hamstrings
You should feel it in: Gluteus Maximus, Gluteus Medius, Abs, Hamstrings
Equipment needed: Mat
Modification: Complete glute bridges with both feet flat on the ground, knees bent at 90 degrees.
Key Points to remember:
Raise only until you feel it go all the way to the top of the glutes.
Keep the heel of the foot of the leg on the ground as close to your glutes as possible to remain sturdy.
If you feel it in your lower back, you're going up too high and can risk injury to your lower back.
Laying on the mat, facing up, begin by keeping your hands wide out to the sides, palms flat on the floor. Keeping one leg up in the air at all times, inhale, and lift your glutes up in the air. Exhale and bring glutes back down to starting position (as pictured). That's one rep. Complete as many reps as you can on that side. Switch sides and complete the same number of reps on the other side. You should feel this all in the leg that is on the ground. Shoot for small movements, aiming for more of a pulsing-motion than a high lift.
Final Note
Remember, these are just a few of the best exercises to change your booty but you will only see true results if you combine these exercises with a well-rounded workout and the proper nutrition and vitamins. These exercises alone, as with any spot-focused exercises, are just a part of the formula. No matter what, glutes are a key part of keeping the body aligned and should NEVER be neglected, regardless of how you view the exercises or the people performing them. Strong glutes mean strong body, with minimal risk of injury and aesthetic asymmetry.
Read more: The Advantages of Strong Glutes
Read more: 5 Signs that Your Glutes Are Weak
For more creative, life-changing booty exercises and to see how this plan can work specifically for you, join us every Saturday morning at 10am by clicking here.
Happy Lifting!
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