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100 exercises for glutes at home
Author: Zavitnevich Evgenia - a Master of Sports in gymnastics and an aerobics coach. All articles by the author ➤
Below is a list of over a hundred glute exercises that can be performed at home without any equipment. If you have at least dumbbells, check out these articles: Glute workouts at home: the best exercises and Beautiful glutes – exercises, techniques, nuances. Starting position – lying on your stomach
2. Alternating glute squeeze - 8 times. 3. Squeeze the glutes and hold in tensed state - 8 times. 4. Raise straight leg up - 8 times. 5. Raise straight leg with double bounce - 8 times. 6. Raise straight leg with a bounce for 8, 16 counts. 7. Raise straight leg and hold for 8, 16 counts (static). 8. Raise bent leg up - 8 times. 9. Double raise of bent leg - 8 times. 10. Raise bent leg and bounce for 8, 16 counts. 11. Raise bent leg with a hold for 8 counts (static). 12. Alternate straight leg raises (swimming) - 16 counts. Starting position - standing 13, 14, 15 - the same as 1, 2, 3. Starting position - lying on your back, legs bent and shoulder-width apart
17. Hip lift with double bounce – 8 times. 18. Hip lift with a bounce for 8 counts. 19. Hip lift with a hold at the top for 8, 16 counts (static). 20. Hip lift with knee squeezing at the top position – 8 times. 21. Hip lift with double knee squeezing at the top position - 8 times. 22. Hip lift with knee squeezing at the top position - 8 times. 23. Hip lift with squeezed knees - 8 times. 24. Hip lift with hip abduction sideways (to the right and left) – 8 times. 25. Hip lift and straighten one leg down – 8 times. 26. Hip lift and straighten one leg up – 8 times. Starting position - same, but supported on elbows 27 – 37. Same as 16 - 26. Starting position - same, but supported on straight arms behind
Starting position - lying on your back, legs bent and against the wall
Starting position - lying on your side with a support on your elbow
61. Double abduction of bent leg back - 8 times. 62. Abduction of leg and bounce - 8, 16 counts. 63. Abduction of leg back and hold for 8, 16, 32 counts (static). 64. Straightening of bent leg back - 8 times. 65. Abduction of straight leg back, then bend - 8 times. Starting position – kneeling and resting on straight arms
67. Double raise of bent leg - 8 times. 68. Raise bent leg and bounce for 8, 16 counts. 69. Raise bent leg and hold for 8, 16, 32 counts (static). 70. Raise straight leg - 8 times. 71. Double raise of straight leg - 8 times. 72. Raise straight leg and bounce for 8, 16 counts. 73. Raise straight leg and hold for 8, 16, 32 counts (static). 74. Straightening bent leg upwards - 8 times. 75. Same as the previous, but do not lower bent leg - 8 times (in suspension). 76. Raise bent leg to shoulder - 8 times (toes back). 77. Raise bent leg to shoulder - 8 times (leg back to the floor). 78. Circular motions to the shoulder - 8 times (2 sides). 79. Raise leg diagonally from diagonal to diagonal. Starting position – resting on knees and elbows
Starting position – standing with support on a stand
Starting position – sitting on the floor, legs extended forward
100. Slightly bend the legs and sway from side to side. 100 exercises for the glutes for women—this is approximate. You can also vary the exercises as you perform them. For example, alternate raising a bent and straight leg, or do regular and double repetitions, and so on. You can increase the number of repetitions or wear weights. I do not recommend doing all exercises at once; 20 repetitions per session is enough, training every other day. In addition to the glutes, other muscles (lower back, back of the thighs, side of the thighs, oblique abdominal muscles) may also be engaged. Once again, I emphasize that all these exercises require no special equipment, so you can easily do them at home. SIMILAR ARTICLES
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