How I GREW MY GLUTE at Home || Dumbbells only **From FLAT to PLUMB*
Light cardio: Jumping jacks, high knees, butt kicks (30 seconds each)
Dynamic stretches: Leg swings front and back, side lunges with arm circles (10 reps each side)
Glute Workout (3 sets of 12-15 reps each exercise with 30 seconds rest between sets):
Bodyweight Squats: Stand with feet shoulder-width apart, toes slightly outward. Squat down as if sitting in a chair, keeping back straight and core engaged. Push through your heels to stand back up.
Walking Lunges: Take a big step forward with one leg, lowering your body until both knees are bent at 90 degrees. Push through your front heel to return to standing and repeat with the other leg.
Glute Bridges: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top. Lower back down slowly.
Side-Lying Hip Abductions: Lie on your side with legs stacked and a bend in your top knee for support. Lift your top leg up as high as you comfortably can, keeping your hips stacked. Lower back down slowly. Repeat on the other side.
Fire Hydrants: Get on all fours with hands shoulder-width apart and knees hip-width apart. Lift one knee out to the side, keeping your hip high and core engaged. Lower back down slowly. Repeat on the other side.
Cool-down (5 minutes):
Static stretches: Hold each stretch for 30 secondsHamstring stretch: Sit on the floor with one leg extended and the other bent, reach for your toes on the extended leg.
Quad stretch: Stand on one leg, grab the other foot behind your calf and gently pull it towards your glutes.
Progression:
As you get stronger, you can progress this workout by:
Increasing the number of sets and reps
Adding weights (water bottles, backpacks filled with books)
Performing the exercises with slower and more controlled movements
Here are some resources for finding more glute exercises and variations:
Bodyweight Exercise Websites: You can find many free bodyweight exercise tutorials online.
Fitness Apps: Many fitness apps offer bodyweight workout routines that target specific muscle groups, including glutes.
YouTube Workouts: Search for “at-home glute workout” on YouTube to find video demonstrations of various exercises.
Remember, consistency is key! Aim to do this workout 2-3 times per week for optimal results. Be sure to listen to your body and take rest days when needed.