Did you know that glutes are the largest muscles in the body and play an important role? Strong glutes can help maintain good pelvic alignment while walking and running. It also supports your lower back and helps prevent injuries. So they are clearly important to maintain your overall posture and health. But most people think that you can only do glute exercises in the gym and not at home. Guess what, there are simple variations on the glute exercises you do at the gym that you can easily do at home. If you’re looking for ways to perform glute exercises at home, your search ends here!
NASM-certified fitness trainer and nutrition coach Tanvi Parikh recently took to her Instagram to share some of the best glute exercises you can do at home.
5 gym alternatives for glute exercises that you can do at home
Here are some of the best glute exercises you can do at home when you don’t feel like going to the gym:
1. Bulgarian split squats
Don’t like pushing off the leg press machine with one leg? Try a Bulgarian split squat instead. For the inexperienced, this exercise is essentially a static lunge or single-leg squat that helps build strength.
How to perform? To perform this exercise, stand on a bench with one foot behind you. Lower your body into a lunge position, keeping your front knee over your ankle. Keep your back straight while you do this. Push through your front heel to return to the starting position. Switch legs and repeat on the other side.
2. Glute bridge strike
Lying hamstring curls are an exercise where you lie on your stomach on the weight bench with the pillow between your ankles and slowly bend your knees. If you’re looking for an alternative to this exercise that you can do at home, you can try the glute bridge walkout.
How to perform? For this exercise, start by lying on your back with your feet flat and hip-width apart. Lift your hips into a bridge position. Walk away with your heels and extend your legs forward. Reverse the walk back to the bridge, squeezing your glutes throughout the exercise. This exercise targets your glutes and hamstrings and builds core strength.
3. Banded kidnapping
Hip abduction helps strengthen and grow the glutes. However, if you are looking for an alternative to this exercise, you can opt for band abduction which creates approximately the same tension needed to strengthen your glutes.
How to perform? Place a resistance band around your legs, just above your knees. Stand with your feet hip-width apart. Now engage your core and step sideways while stretching the band. Return to the starting position while maintaining tension. This lateral leg move targets the outer glutes, improving hip strength and stability.
4. Single leg dumbbell hip thrust
Single leg dumbbell hip thrust is the perfect alternative to the Smith machine B-stance hip thrust. It is easy to perform and all you need for this exercise is a dumbbell.
How to perform? Start in a supine position with your back on a bench, one knee bent and the other leg straight. Place a dumbbell on the hip of the bent leg. Drive through the heel, lift your hips and squeeze your glutes. Lower your hips and repeat the exercise. Alternate legs once you complete the desired reps on one side.
5. Striped donkey kick
Glute cable kickbacks are an excellent isolation exercise that targets the glutes, along with your calves, hamstrings and core. A good alternative to this gym exercise is a striped donkey kick.
Place a resistance band just above your knees while placing your hands and knees on the floor. Lift one knee and push your foot toward the ceiling against the resistance of the band. Squeeze your glutes lower and repeat. This exercise targets the glutes, improves muscle activation and promotes hip stability. Switch legs and perform the exercise.
Benefits of doing glute exercises
Doing these glute exercises not only helps strengthen this muscle group, but also helps stabilize your core and pelvic area, improve your posture and reduce the risk of injury, says Tanvi Parikh. Additionally, these exercises help build a strong core and pelvic region by improving your posture, balance and breathing. It will also help lower back pain and make daily exercises easier.