Exercises to grow your glutes at home
You do not necessarily have to use a gym to grow your glutes (although this will help). You may not always have access to a gym, or perhaps you are new to exercising and wish to start off at home to build your confidence. It is possible to grow your glutes slightly at home, as long as you are consistent and have the right nutrition.
1) Donkey kick backs
These will target mainly your glutes and hamstrings. Start on the mat on all fours with your back straight. Kick your left leg up towards the ceiling and then bring it back to the start position. Repeat until all reps have been completed and then change to the right leg.
2) Glute bridges
Similar to hip thrusts but performed on the floor. They will target your glutes, hamstrings and quads. Begin laying on the floor with your knees bent at 90 degrees. Keep your back on the floor and lift your hips and glutes towards the ceiling, then squeeze your glutes. Slowly return to the original position and repeat until all reps have been completed.
– Alternative = Single leg glute bridges: Perform the same movement, but have one foot/leg off of the ground
3) Fire hydrants
These will target your glutes and hip abductors. Begin on all fours. Bring your left knee outwards to the side and back down. Complete all reps on your left leg before changing to right leg
4) Lunge pulse
This targets your glutes, quads and hamstrings. Start standing shoulder width apart. Bring your left leg forward and bend both knees at 90 degrees. Come back up, but remain with your left leg forward. Bend back down and continue to repeat until all reps have been completed. Swap to your right leg
5) Bulgarian split squats
If you are able to find a surface, then you can finish with Bulgarian split squats. This will target your glutes, hamstrings and quads. Take a step forward and have one foot resting on a solid, stable surface. Bend both knees down 90 degrees and then come back u and repeat until all reps have been completed. Change to your other leg.
Remember that growing your glutes can take time. As your muscles get used to the exercises, you will need to start adding weight to the exercises too. You can do this by adding dumbbells. Your form is more important than how much you lift and take your time when performing the exercises.