Glutes Exercises At-Home Posted in: Workout

The glutes muscles are the largest muscle group in our body, consisting of three main segments: large, small and medium muscles. The larger the size of the trained part of the body, the easier it is to feel it and the faster it responds to the load. However, it is not enough just to perform complex and mega-tricky exercises from the arsenal of fitness stars for glutes improvement.

The reason is simple: the more difficult exercises are, the less effective they will be for non-professionals. The secret in building glutes like a nut  includes heavy squats below parallel in the training program for the buttocks. Doing this exercise regularly is the shortest and fastest way to build a stunning butt. And no fancy cardiovascular equipment or walking around the hall with 2 lb dumbbells will help here.

In other words, to pump up the muscles of the buttocks, it is enough to perform squats with dumbbells, while dropping below parallel.

Buttocks workout. Glutes Exercises: The simpler the better

A clear and competent training strategy is needed to answer the question of how to pump up a big ass. First, you just need to increase the buttocks in size, and then give it a mind-blowing shape.

And for these purposes it is not necessary to use complex techniques and special simulators in the gym. A toned buttock can be obtained by regularly exercising with your own weight. But to make it round and pumped up, you can’t do without weights. Therefore, for training, you will need dumbbells, which will help to gain some mass in strategically important places. Below we have prepared for you an effective workout program (3 days, 15 exercises) that will help you pump up your glutes with dumbbell exercises at home.

Home Dumbbell Workout Basics

• You need to train 3 times a week, preferably every other day, i.e. for example: Mon, Wed, Fri or Tue, Thu, Sat.
• More often than three times a week, you do not need to train the buttocks, twice a week – you can.
• If you train the buttocks with a large dumbbell weight, then train 1-2 times a week, alternating the presented plans with each other.
• One day of the week, we recommend to do upper body exercises for balance in improvement of the whole body. Without strong arms and a muscular corset, you will not be able to increase the weight of the dumbbells for training the buttocks.
• If you want to pump up the buttocks, but at the same time lose weight in the stomach or hips, then do a cardio workout once a week.
• Always warm up before exercising your glutes at home and stretch after your workout.

What dumbbell weight to take for Glutes Exercises?

If you want to increase the volume of the buttocks, then you need to strive for a lot of dumbbell weights. Start at 5-7.5 lbs, then gradually increase by 2.5-5 lbs. For these purposes, the adjustable dumbbells, which are in our store, are perfect fit, because it’s GRIT Elite.

If you want to get a beautiful shape and a slight tone of the gluteal muscles (without changing their volume), you can train with light dumbbells / water bottles (or without dumbbells at all). You can make the program harder by increasing the number of reps or sets.

If you don’t know where to start and don’t want to experiment, then get two pairs of adjustable dumbbells 2.5 –12.5 lbs.

Glutes Exercises DAY 1

1.1. Dumbbell-Squat

What is the benefit: The best exercise to build your glutes at home is the dubbell-squat. This exercise is best for pumping the gluteus maximus muscles, increase them and give them a beautiful shape. In addition, squats strengthen your hips and use your abs as a bonus.

How to do it: Take dumbbells with a neutral grip and place them on your shoulders. Squat in the classic technique, pulling your pelvis back and slightly arching your back in the lower back. Watch the position of your legs so that the socks do not go beyond the knees, otherwise the load on the buttocks will decrease, and on the knees, on the contrary, it will increase.

How to simplify: Do the exercise without dumbbells or lower the dumbbells down along the body (arms straight).

How much to do: 10-12 squats in 4 sets.

1.2. Dumbbell Lunges

What is the benefit: If you want to pump up your buttocks at home, then lunges are indispensable. The classic option is considered forward lunges, which work out the large, small and medium muscles of the buttocks, sculpting them. Exercise is also good for your thighs, calf muscles, and even your abs.

How to do it: In the starting position, hold the dumbbells with a neutral grip, on the sides of the body, with the feet parallel to each other. Take a wide step forward, pushing your body out with the force of your glutes and hips, then lower your thigh to parallel with the floor. Go back and repeat with the other leg.

How to simplify: Lunge in place, without a step. If you feel discomfort in your knees during forward lunges, then also replace it with a lunge on the spot.

How much to perform: 10-12 lunges on each leg in 3 sets.

1.3. Romanian Single Leg Deadlift

What is the benefit: Romanian deadlift will help to pump up the ass at home, as well as tighten the back of the thighs. Option on one the leg uses the target muscles as much as possible, strengthening and stimulating their growth. Exercise also helps to get rid of cellulite on the legs.

How to do it: Take the dumbbells with a straight grip, palms facing away from you, and transfer your body weight to one leg, bending the other at the knee. Lean forward, arching your lower back to keep your back straight. Lower until you feel the muscles working on the back of the thigh of the supporting leg, then rise. The other leg remains bent. Remember to repeat for the other side.

How to simplify: At first, it is better to perform this exercise without dumbbells or with a small weight, since with a weak muscle corset, Romanian deadlift can injure the lower back.

How much to do: 10-12 reps in 3 sets for each leg.

1.4. Dumbbell Swings

What is the benefit: Crossfit exercise develops explosive strength and endurance, perfectly engages the glutes and legs. Promotes the growth and strengthening of the gluteal muscles, while not increasing the size of the thigh. Swings also strengthen a huge range of muscles, including the back, abs, and arms.

How to do it: Take the dumbbell upright and lift it in front of you, with your feet slightly wider than your shoulders. Do a half-squat, leaning forward while pulling the dumbbell down and back between your knees. Then straighten up, allowing the projectile to coast. When the dumbbell reaches its original position, point it down again, lowering into a half-squat.

How to simplify: Do the exercise with a small weight, keep a moderate amplitude while swinging up.

How much to do: 10-12 squats in 3-4 sets.

1.5. Fire Hydrants

Benefits: This is isolating exercise that helps to build beautiful glutes at home without the need for additional equipment. It almost do not involve the hips, only the buttocks, making them fit and expressive. Fire Hydrant exercise involves the outer and inner glutes, which are much less involved in other exercises.

How to do it: Get on all fours, your back should be straight, your head should not be lowered. Lift your leg up without bending the knee and pulsate 1-2-3, then pull it diagonally. Perform diagonal abductions for the other leg.

How to simplify: Do the pulsation-free exercise in the upright position.

How much to do: 10-12 swings in 3 sets for each leg.

Glutes Exercises Day 2

Combined exercises are even more effective due to the complex load. There will be several exercises in this workout that will allow you to really build your glutes at home, and not just strengthen your lower body muscles.

2.1. Glutes Exercises: Dumbbell Sumo Squat

Benefits: Sumo squats are the best exercise to build round buttocks at home without enlarging your hips. Wide squats include the full range of glutes, as well as adductors and hamstrings. Thanks to the wide setting, it is possible to “turn off” the quadriceps, which in classic squats pull the load onto themselves.

How to do it: Take a dumbbell in straightened arms, place your feet wider than your shoulders and spread your socks to the sides. Bend your knees, dropping into a squat, while keeping your back straight, for this you can bend a little in the lower back and bring the shoulder blades together. Lift up with the effort of your buttocks, not your hips.

How much to do: 10-12 squats in 3-4 sets.

2.2. Dumbbell Romanian Deadlift

Benefits: The Romanian Deadlift is one of the best exercises that loads the glutes and hamstrings without stressing the knee joints. This exercise is perfect for building your glutes at home and also for tightening your hamstrings. Like the one-leg deadlift, this exercise is a panacea for cellulite.

How to do it: Take dumbbells with a straight grip and bend your knees slightly, placing your feet next to each other. Lean forward without bending your back or dropping your chin. In this case, the hands move calmly, by inertia. The tension should be felt in the buttocks and hamstrings. Lower the dumbbells to your shins, then go back.

How to simplify: Do the exercise without dumbbells, with your hands behind your head.

How much to do: 10-12 reps in 4 sets.

2.3. Dumbbell Bulgarian Split Squat

What is the benefit: In Bulgarian split squats, an intense load is placed on each leg, so that the buttocks and hips are worked out as much as possible. Due to its specificity, the exercise predominantly loads the buttocks, which contributes to their growth and relief.

How to do it: To do this, you will need a bench (chair or sofa if you are doing it at home). Take dumbbells, stand with your back to the bench and step back from it. Place the foot of one leg on the bench and lock the position. Bend your front knee while doing a squat. Repeat the exercise for the other side.

How to simplify: You can take the bench lower, so it will be easier for you to lunge. You can also do this effective glute exercise without dumbbells for simplicity.

How many do it: 10-12 lunges in 3 sets on each side.

2.4. Dumbbell Glute Bridge

What is the benefit: Among the isolated exercises for the buttocks, the bridge is especially simple and effective. The bridge deeply works the target muscles without involving the hips, which allows you to improve the shape of the buttocks, make them rounder.

How to do it: Take a dumbbell and lie on the floor with your knees bent. Place the dumbbell on your stomach, holding it with both hands. Lift your pelvis up, squeezing your buttocks. Then go back, lowering the pelvis down.

How to simplify: At first, do this exercise for the buttocks without dumbbells or with both legs resting on the floor.

How much to do: 10-12 lifts in 3 sets on each side.

2.5. Quadruped Hip Extensions

What is the benefit: To build your glutes at home, you need to include isolation exercises in your workout. For example, quadruped hip extensions with you lying on the stomach. The effect of this exercise can be compared to reverse hyperextension. It works out the buttocks aimingly, including in the work all the areas with little use. It is also an excellent finishing exercise for pumping muscles.

How to do it: Lie on your stomach with your head on your forearms and bend one knee. Then lift it as high as possible, straining the buttocks, and perform 3 pulsations with a minimum amplitude. Remember to do the same for the other side.

How to simplify: Do the exercise without pulsation.

How much to do: 10-12 lifts in 3 sets on each side.

Glutes Exercises DAY 3

The third day of the plan includes functional, multi-joint and isolation exercises that allow you to pump up your glutes at home.

3.1. Glutes Exercises: Side To Side Squats

Benefits: Squats are considered a basic exercise to build up your glutes at home, as they promote muscle growth, which determines the appearance of your buttocks. The step squat is a functional exercise that combines cardio and strength training. The complex effect not only strengthens the muscles, but also promotes weight loss, as well as getting rid of breeches and burning fat on the inner thigh.

How to do it: Grasp the side lugs of the dumbbell and stand straight with your feet together. Take a step to the side and squat, pulling your pelvis back so that your knees do not protrude over your toes. On the rise, return to the starting position. Then take a step to the other side and repeat the squat on the other side.

How to simplify: Do this exercise without dumbbells – even without weights, it will be super-effective for your hips and glutes.

How much to do: 10-12 squats per side in 3 sets.

3.2. Romanian Deadlift

What is the benefit: This type of exercise has a lot of similarities with Romanian Single Leg Deadlift from DAY 1 exercises. But it improves not only the buttocks, but also the hips, helping to get rid of cellulite and make the legs slim, and the butt round. The straightened leg option additionally trains balance and develops flexibility. The load on the unsupported leg also increases, which is also a great bonus.

How to do it: Take a dumbbell with a straight grip and stand straight with your knees slightly bent. Lean forward slowly while pulling your straight leg back. When the leg is in line with the body, return to the starting position. Find a stable position for the supporting leg, otherwise you will not be able to concentrate on the work of the glutes. Repeat with the other leg.

How to simplify: Don’t lift your leg too high to feel more stable.

How much to do: 10-12 reps on each side in 3 sets.

3.3. Side Lunge to Curtsy Squat

What is the benefit: Diagonal lunges with weights will help to build a beautiful butt at home, as they work well on the inside of the glutes and the back of the thighs. As a result, you get toned legs with a pronounced relief and a convex butt.

How to do it: Take a dumbbell with a neutral grip and stand up straight with your chin down. Step back diagonally and bend your knees at right angles. Go back and repeat the lunge with the other leg.

How to simplify: Don’t use a lot of dumbbell weights for this exercise. Diagonal lunges are a completely self-sufficient exercise that does an excellent job of their tasks, even without weights.

How much to do: 10-12 reps on each side in 3 sets.

3.4. Quads-Goblet-Squat

Benefits: Great exercise to target the inner thighs, which are often problem areas. In addition, Goblet Squat uses the inner and lower gluteus maximus muscles, and also gets rid of cellulite, making the butt fit and beautiful.

How to do it: Plie squats are recommended to be done with little or no dumbbell weights. Put your feet up as wide as possible from each other, spread the socks to the sides. The exercise can be performed without hands, hold it at the chest, you can take a light dumbbell. Bend your knees and lower yourself down with your back straight. Do not take your pelvis back and try to keep your knees within your socks. The body is completely straight.

How to simplify: Perform without weight, hold on to a chair or other stable surface for balance.

How much to do: 10-12 squats in 4 sets.

3.5. Dumbbell Step-Up

Benefits: Isolation exercise will help you to “finish off” the muscles after the main load. Do step-ups to build your glutes at home as quickly as possible. The leads work all target muscles, turning off the hips, which helps pump the buttocks.

How to do it: Take a light dumbbell and stand facing the back of a chair. Place a dumbbell on the bend of your knee and abduct your leg at a slow pace, holding the back of a chair with your hands. Repeat with the other leg.

How to simplify: Perform leg swings without a dumbbell.

How much to do: 10-12 reps in 3 sets on each side.