While we use our glutes every day when we walk or stand, the gluteus maximus is often left out during exercise. And between work or school and relaxing at home, we spend a lot of time sitting -- which means we’re not doing a lot to work our glutes. Fortunately, it’s easy to build your glutes at home. All it takes are a few exercises and some simple equipment to isolate and target your glutes while improving your overall health and looks.
Goals of Building Glute Muscles
First of all, what exactly are the glutes? This term refers to three separate muscle groups that make up the buttocks area: gluteus maximus, medius, and minimus. These muscles work together to stabilize and balance you, as well as power you forward. The gluteus maximus, the largest muscle of the three, is also the one that gives you a shapely, toned bottom.
When you’re not using your glutes, the muscles lengthen and loosen, getting weaker over time. To tighten and tone your booty and get the most out of your workout, you want to focus on exercises that activate your glutes. Activating your glute muscles will train them to fire during your workouts and better support your core and legs. These targeted workouts will also give you several benefits, including:
Stronger body: Powerful glutes help prevent injury and give you more power in your legs when you walk, run, or climb.
Defined, toned muscles: Toning your glutes helps you look better in your jeans and helps prevent muscle loss as you age.
Less back pain: Weak glutes make your back muscles work harder to lift and stabilize your body. Prolonged sitting and age can weaken your glutes further and affect your posture, leading to more back pain. Toning your glute muscles can help relieve lower back pain and prevent back injuries. At-home glute exercises help with back pain by:
- Maintaining normal spinal curvature and pelvic alignment.
- Improving movement and hip flexibility.
- Reducing pressure on your lumbar disc
- Strengthening your lower back muscles.
- Allowing you to work out from home when it’s convenient.
In addition to lower back pain, the increased time we spend sitting and remaining inactive affects our posture. This can eventually affect your knees, core, and other parts of your body.
The best glute exercises available help with overall health, build muscle mass, and help you reach your fitness goals. To prevent muscle loss, you should work out a minimum of two times a week. For muscle gain, three times a week is preferred. With the important role exercise plays on your body, make sure to create enough space and time in your weekly routines for these exercises. That’s why we recommend working out at home, so it’s easier to fit in exercises when it’s convenient.
The best at-home exercises for building glutes
How can you get stronger buttocks with exercise at home and grow your glutes fast? Whether you are a beginner or work out regularly, these at-home glute exercises will help improve your health and the appearance of your glutes from home.
Sit in the Glute Drive with the belt fastened. Keeping your ribs down and pelvis tucked, drive your hips upward while keeping your feet on the floor. Slowly lower your hips to the starting position. Repeat for 10 to 12 reps.
Single Leg Hip Thrusts
Perform hip thrusts as above, but while holding one leg in the air and lifting with the other leg. Repeat for 10 to 12 reps, then switch sides for another 10 to 12 reps.
2 Up, 1 Down Thrusts
If lifting with one leg is too difficult, try this variation of single leg hip thrusts. Lift with both legs, then raise one foot off the ground and lower with the other. Repeat for 10 to 12 reps, then switch sides for another 10 to 12 reps.
It’s important to concentrate on good form when exercising your glutes, to get the most out of the movements. You should intentionally select workouts and equipment that help target the areas you would like to improve. You can get the most out of exercises by using machines like the Core Home Fitness Glute Drive, a home exercise machine created by Core Home Fitness to target and strengthen glutes while easily maintaining proper form. Equipment like the Glute Drive helps you get the best results in the least amount of time, because it limits movement to only the muscle groups it is designed to target. This makes your workout more efficient and effective.
The Glute Drive machine effectively targets the glutes with a safe hip-thrusting motion. Adjustable resistance bands allow you to tailor your workout to get the best results in a convenient home workout. With basic hip thrust exercises, variations, and different resistance levels, the Glute Drive allows everyone from beginners to fitness experts to target their glutes and get effective results.
Building better glutes at home
Glute workouts with weights significantly increase muscle growth and decrease the amount of time needed to fatigue muscle. Using weight increases resistance and lets you get better, faster results with shorter workouts. In addition to increasing resistance, you can use many form-based techniques to improve the effectiveness of gluteus maximus exercises.
Strong glutes can prevent many things like bad posture, knee pain, and lower back pain. You can naturally achieve muscular, toned, and attractive glutes at home while leading a healthier life. While there are many exercises that can build gluteal muscles, the best ones to perform at home use a machine like the Glute Drive. The Glute Drive helps you achieve an effective workout, but it puts you in the perfect form to safely do the exercises that build glutes the best.
Click here to learn more about the Core Home Fitness Glute Drive.