Six exercises you can do at home to raise and strengthen your buttocks


Tamara Villa

Are you looking for a training that helps you have
defined legs and sculpted buttocks In addition to increasing your sports performance and preventing knee and back pain, and what can you do at home? You are in the right place. From sumo squats to hip thrusts, here are the best exercises you can add to your training routine for that perfect glute. And they are perfect for beginners!

Unfortunately, developing a great glute doesn’t happen overnight. Therefore, add
exercises focused on that muscle area in your weekly workouts will help them grow faster. Many women notice a difference in just a few weeks. And the best way to grow any muscle is to progressively add more stimulus to the muscle, so be sure to increase your weight or reps each week.

sumo squat

You will work quadriceps, glutes, hips, hamstrings, calves and inner thighs. It starts in a
traditional squat with feet shoulder-width apart and toes pointed forward. Bring your hands together at chest height.

Step to the side with your right foot and angle your toes out and away from the center of your body (about 45 degrees) rotating laterally at the hip. Make sure that
your knees are still on your toes and move your hips back slightly and bend your knees as you lower your body into a squatting position.

Then go down until
your thighs are completely parallel to the ground and then pause in the squatting position for a few seconds. Then, engaging your glutes, press up to stand up through your heels. Do 3 sets with 8 repetitions.

Woman training glutes/@JOJA

hip thrust

Designed to help you
improve the strength, shape and size of your buttocks, this exercise should become one of the fundamental movements in your training. This workout will also benefit your squats and deadlifts by improving glute strength and strengthening your lower back and leg muscles.

For this you will need to get a
bar, bench and weights. Resting your upper back on the bench, push up creating a 90 degree angle from where your foot is to your knee. Make sure you are always facing forward and keep your chin against your chest so as not to damage your spine. Complete 4 sets of 10-12 reps.

Step ups with bench

This move is a great conditioning exercise and will help you
develop explosive leg strength. Place one foot on something similar to a bench, which will be your working leg. Pushing through the heel of your foot, bring the other leg to the bench. This is a repeat. Do four for ten repetitions. If you want to make the exercise more difficult, add some weights by placing a barbell on your back or holding a dumbbell in each hand.

split squat

This is a great functional move that allows you to
build strength and stability with one leg. It is a fantastic exercise to increase the size of the quadriceps, hamstrings and glutes. Bring one leg forward placing the other on the bench. Squat down, pushing your heel into the floor so you can feel it in your buttocks. Try to keep your knee from touching the ground. Do 3 sets of 10 repetitions on each leg.

Woman training/PEXELS

walking lunge

This exercise allows you to focus on activating the glutes to build and tone muscle and will also help achieve a
symmetrically toned body when working one leg at a time. Step forward into a wide stance to help activate your glutes. Go down slowly, again avoiding the knee touching the ground and press down as you come up. Do 3 sets of 10 repetitions on each leg.

Back kick with band

kicks back
improve muscle strength and tone, helping to create sculpted legs. And they also improve core stability! This exercise is excellent as a finisher. Place a heavy resistance band just above the knee and get into a plank position with your knees on the ground. First of all, you should kick back, and then to the side. This is a high rep exercise, alternating between legs. Perform the exercise three times.