Top 12 Best Best Glutes Workout! At Home

Tanvir H Shawon

A well-rounded glute workout should include exercises that target the gluteus maximus, medius, and minimus for overall strength, stability, and aesthetics. Here’s a comprehensive best glutes workout routine focusing on the glutes:

Best Glutes Workout:

  1. 3 Sec Sumo Squat
  2. Alternate Donkey Kicks
  3. Basic To Cross Donkey Kick
  4. Bent Leg Kickback (Kneeling)
  5. Bodyweight Frog pump
  6. Donkey Kick Glute Curl (Left)
  7. Donkey Kick Glute Curl (Right)
  8. Half Frog Stretch (Right)
  9. Half From Stretch (Left)
  10. Kneeling Back Leg Lift Curl (Right)
  11. Kneeling Back Leg Lift Curl (Left)
  12. Kneeling Hip Thrus

1. 3 Sec Sumo Squat:

  1. Starting Position:
    • Stand with your feet wider than shoulder-width apart, toes pointing outward at about a 45-degree angle. Your feet should be significantly wider than in a traditional squat.
  2. Physical Position:
    • Keep your back straight, chest up and shoulders back. Engage your core muscles throughout the movement to maintain stability.
  3. Execution:
    • Lower your body by bending your knees and pushing your hips back, as if you are trying to sit between your legs.
    • Keep your knees in line with your toes when landing. Your thighs should ideally be parallel to the ground at the bottom of the movement, but depending on your flexibility and strength you may not go as low.
    • Make sure your weight is evenly distributed between your heels and the balls of your feet. Avoid letting your heels lift off the ground.
    • Keep your chest up and your gaze forward throughout the movement.
    • Pause briefly at the bottom of the squat, then push through your heels to return to the starting position, squeezing your glutes at the top.
    • Exhale with a push.
  4. Repeat:
    • Aim for 3 sets of 8-12 repetitions depending on your fitness level and goals Best Glutes Workout.

2. Alternate Donkey Kicks

  1. Starting Position:
    • Start on all fours on an exercise mat. Your hands should be directly under your shoulders and your knees should be under your hips, creating a tabletop position.
  2. Physical Position:
    • Keep your back flat and your core engaged throughout the movement to maintain stability and protect your lower back.
  3. Execution:
    • Start by lifting one leg off the ground, bending it at a 90-degree angle.
    • While keeping the knees bent, kick your legs toward the ceiling, focusing on squeezing your glutes at the top of the movement.
    • Lower the feet to the starting position, but do not let them touch the ground.
    • As you lower the first leg, lift the opposite leg off the ground and perform the same kicking motion.
    • Alternate legs with each repetition, creating a dynamic, alternating movement pattern.
    • Maintain control throughout the exercise, focusing on the mind-muscle connection with your glutes.
  4. breathing:
    • Inhale as you lift your leg and prepare to kick.
    • Exhale as you kick your legs and contract your glutes.
    • Inhale as you lower your legs to the starting position.
  5. Repetitions:
    • Aim for 3 sets of 10-15 repetitions per leg depending on your fitness level and goals Best Glutes Workout.

3. Basic To Cross Donkey Kick

  1. Starting Position:
    • Start on all fours on an exercise mat, with your hands directly under your shoulders and your knees under your hips, forming a tabletop position.
  2. Physical Position:
    • Keep your back flat and your core engaged throughout the movement to maintain stability and protect your lower back.
  3. Execution:
    • Start by lifting one leg off the ground, bending it at a 90-degree angle.
    • While keeping the knees bent, kick your leg out to the side at an oblique angle, as if you were aiming for the opposite shoulder.
    • Focus on squeezing your glutes at the top of the movement and feel the contraction in the outer glutes (gluteus medius and minimus).
    • Lower the feet to the starting position, but do not let them touch the ground.
    • As you lower the first leg, lift the opposite leg off the ground and perform the same kicking motion, aiming for the opposite shoulder.
    • Alternate legs with each repetition, creating a dynamic, alternating cross-body movement pattern.
  4. breathing:
    • Inhale as you lift your leg and prepare to kick.
    • Exhale as you kick your legs and contract your glutes.
    • Inhale as you lower your legs to the starting position.
  5. Repetitions:
    • Aim for 3 sets of 10-15 repetitions per leg depending on your fitness level and goals Best Glutes Workout.

4. Bent Leg Kickback (Kneeling)

  1. Starting Position:
    • Start by kneeling on an exercise mat or padded surface. Your knees should be directly under your hips.
    • Place your hands on the mat in front of you for stability, slightly wider than shoulder-width apart.
  2. Physical Position:
    • Keep your back flat and your core engaged throughout the movement to maintain stability and protect your lower back.
  3. Execution:
    • Begin with one leg bent at the knee, bringing the foot toward your hip. Your shin should be close to parallel with the ground.
    • With knees bent, engage your glutes and hamstrings to lift the bent leg up and back, aiming to straighten it behind you.
    • Focus on squeezing your glutes at the top of the movement to maximize the contraction.
    • Keep your hips square and avoid arching your lower back excessively.
    • Pause briefly at the top of the movement, then slowly lower the leg back to the starting position with control.
    • Repeat the movement for the desired number of repetitions on one side before switching to the other leg.
  4. breathing:
    • Inhale as you lift your leg and prepare to kick back.
    • Exhale as you kick your legs and contract your glutes.
    • Inhale as you lower your legs to the starting position.
  5. Repetitions:
    • Aim for 3 sets of 10-15 repetitions per leg depending on your fitness level and goals Best Glutes Workout.

5. Bodyweight Frog pump

Best Glutes Workout
  1. Starting Position:
    • Begin lying on your back on an exercise mat.
    • Bend your knees and place the soles of your feet together, allowing your knees to fall to the sides in a frog leg position.
    • Keep your arms relaxed at your sides with your palms facing down for stability.
  2. Physical Position:
    • Keep your back flat against the mat and engage your core muscles to maintain stability throughout the movement.
  3. Execution:
    • Press through your legs and drive your hips up toward the ceiling.
    • Squeeze your glutes at the top of the movement, focusing on fully contracting the muscle.
    • Your shoulders, hips and knees should form a straight line at the top of the movement.
    • Lower your hips down toward the mat with control, but don’t fully relax. Keep the glutes tight throughout the exercise.
    • Repeat the movement for the desired number of repetitions.
  4. breathing:
    • Lower your hips towards the mat and inhale.
    • Exhale as you push through your legs and lift your hips up, squeezing your glutes.
  5. Repetitions:
    • Aim for 3 sets of 15-20 repetitions depending on your fitness level and goalsBest Glutes Workout.

6. Donkey Kick Glute Curl (Left)

  1. Starting Position:
    • Begin lying on your back on an exercise mat.
    • Bend your knees and place the soles of your feet together, letting your knees fall to the sides in a frog leg position.
    • Relax by your sides with your palms facing down for stability.
  2. Physical Position:
    • Keep your back flat against the mat and engage your core muscles to maintain stability throughout the movement.
  3. Execution:
    • Press into your feet and drive your hips toward the ceiling.
    • Squeeze your glutes at the top of the movement, focusing on fully contracting the muscle.
    • Your shoulders, hips and knees should form a straight line at the top of the movement.
    • Lower your hips toward the mat with control, but don’t relax completely. Keep the glutes tight throughout the exercise.
    • Repeat the movement for the desired number of repetitions.
  4. breathing:
    • Lower your hips toward the mat and inhale.
    • Exhale as you push through your legs and lift your hips up, squeezing your glutes.
  5. Repetitions:
    • Aim for 3 sets of 15-20 repetitions depending on your fitness level and goals Best Glutes Workout.

7. Donkey Kick Glute Curl (Right)

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“Dunky Kick Glute Curl (Right)” is basically the same exercise as described for the left leg, but done with the right leg. Here is a step-by-step explanation:

  1. Starting Position:
    • Start by kneeling on an exercise mat or padded surface. Your arms should be fully extended and placed on the mat in front of you for stability with your wrists aligned under your shoulders.
    • Extend your right leg straight behind you, keeping it in line with your body and pointing your toes toward the ground.
  2. Execution:
    • Do a donkey kick by bending your right knee and lifting your heel toward the ceiling, keeping the thigh parallel to the ground. This movement primarily involves the glutes.
    • Once you reach the peak of the donkey kick, smoothly transition into a leg curl by flexing your right knee and pulling your heel toward your hip, contracting your hamstrings.
    • Keep your core engaged and your back flat to maintain stability and prevent overexertion.
      -Pause briefly at the top of the movement, feeling the contraction in your glutes and hamstrings.
    • Slowly extend your right leg to the starting position to complete one repetition.
    • Repeat the movement for the desired number of repetitions on the right side.
  3. breathing:
    • Inhale as you bend the knees and lift your heels toward the ceiling for a donkey kick.
    • Exhale as you bend the knees and pull your heels toward your hips to curl the leg.
    • Exhale as you extend your legs to the starting position.
  4. Repetitions:
    • Aim for 3 sets of 10-12 repetitions per leg, adjusting as needed based on your fitness level and goals Best Glutes Workout.

8. Half Frog Stretch (Right)

  1. Starting Position:
    • Start lying on your stomach on an exercise mat or a padded surface.
    • Extend your arms out to the sides, forming a “T” shape with your body.
    • Bend your right knee to a 90-degree angle and place the sole of your right foot on the ground near your right hip, allowing your knee to point out to the side. Your right shin should be parallel to the front edge of your mat.
  2. Execution:
    • With your upper body relaxed and your hips squared, gently press into your right hand and arm so that your upper body is slightly lifted off the mat.
    • You should feel a stretch in the outer hip and gluteal muscles of your right leg.
    • Adjust the intensity of the stretch by bringing your right leg closer or further away from your hip.
    • Hold the stretch for 20-30 seconds, breathing deeply and maintaining a relaxed but focused mindset.
    • Deepen the stretch gradually if comfortable, but avoid pain.
    • Slowly release the stretch and return to the starting position.
  3. breathing:
    • Breathe deeply through your nose as you prepare to enter the stretch.
    • Exhale slowly and steadily through your mouth as you ease into the stretch, allowing your muscles to relax and lengthen.
    • Maintain a steady and comfortable breathing rhythm throughout the stretch to help release tension.
  4. Repetitions:
    • Repeat the stretch 2-3 times on the right side, gradually increasing the duration of each hold if desired. Best Glutes Workout

9. Half Frog Stretch (Left)

  1. Starting Position:
    • Start lying on your stomach on an exercise mat or a padded surface.
    • Extend your arms out to the sides, forming a “T” shape with your body.
  2. Execution:
    • With your upper body relaxed and your hips squared, gently press into your left hand and arm so that your upper body is slightly lifted off the mat.
    • You should feel a stretch in the outer hip and gluteal muscles of your left leg.
    • Adjust the intensity of the stretch by bringing your left leg closer or further away from your hip.
    • Hold the stretch for 20-30 seconds, breathing deeply and maintaining a relaxed but focused mindset.
    • Deepen the stretch gradually if comfortable, but avoid pain.
    • Slowly release the stretch and return to the starting position.
  3. breathing:
    • Breathe deeply through your nose as you prepare to enter the stretch.
    • Exhale slowly and steadily through your mouth as you ease into the stretch, allowing your muscles to relax and lengthen.
    • Maintain a steady and comfortable breathing rhythm throughout the stretch to help release tension.
  4. Repetitions:
    • Repeat the stretch on the left side 2-3 times, gradually increasing the duration of each hold if desired. Best Glutes Workout

10. Kneeling Back Leg Lift Curl (Right)

  1. Starting Position:
    • Start by kneeling on an exercise mat or padded surface. Your arms should be fully extended and placed on the mat in front of you for stability with your wrists aligned under your shoulders.
    • Extend your right leg straight behind you, keeping it in line with your body and pointing your toes towards the ground.
  2. Execution:
    • Engage your core muscles to stabilize your torso and maintain a neutral spine throughout the exercise.
    • From the starting position, bend your right knee and pull your heel toward your hip, performing a leg curl motion.
    • Keep your hips square and avoid arching your lower back as you bring your heels toward your hips.
    • Focus on contracting your hamstrings to lift your leg toward your glutes.
    • Pause briefly at the top of the movement, feeling the contraction in your hamstrings.
    • Slowly extend your right leg to the starting position to complete one repetition.
    • Repeat the movement for the desired number of repetitions on the right side.
  3. breathing:
    • Inhale as you lower your legs to the starting position.
    • Exhale as you bend your knees and lift your heels towards your hips.
    • Inhale as you extend your legs back.
  4. Repetitions:
    • Aim for 3 sets of 10-12 repetitions on the right side, adjusting as needed based on your fitness level and goals. Best Glutes Workout

11. Kneeling Back Leg Lift Curl (Left)

  1. Starting Position:
    • Start by kneeling on an exercise mat or padded surface. Your arms should be fully extended and placed on the mat in front of you for stability with your wrists aligned under your shoulders.
    • Extend your left leg straight behind you in line with your body and point your toes towards the ground.
  2. Execution:
    • Engage your core muscles to stabilize your torso and maintain a neutral spine throughout the exercise.
    • From the starting position, bend your left knee and pull your heel toward your hip, performing a leg curl motion.
    • Keep your hips square and avoid arching your lower back as you bring your heels toward your hips.
    • Focus on contracting your hamstrings to lift your leg toward your glutes.
    • Pause briefly at the top of the movement, feeling the contraction in your hamstrings.
    • Slowly extend your left leg to the starting position to complete one repetition.
    • Repeat the movement for the desired number of repetitions on the left side.
  3. breathing:
    • Inhale as you lower your legs to the starting position.
    • Exhale as you bend your knees and lift your heels towards your hips.
    • Inhale as you extend your legs back.
  4. Repetitions:
    • Aim for 3 sets of 10-12 repetitions on the left side, adjusting as needed based on your fitness level and goals. Best Glutes Workout

12. Kneeling Hip Thrus

  1. Starting Position:
    • Start by kneeling on an exercise mat or padded back. Your knees should be set-ready and you should be flexed, with your toes pointed by your north ground controller.
    • Sit on your heels to ensure stability.
  2. Physical Position:
    • Engage your core muscles to stabilize your spine and maintain a neutral spine.
    • Extend your arms straight out in front of you to see your hands on your hips or for versatility.
  3. Execution:
    • Start, with your glutes in position and forward toward you, squeezing your glutes as you kneel.
    • Lie on your back by pushing your shoulders back and your hips forward.
    • Brace briefly at the top of the movement, contracting your glutes.
    • Just lower your nimb to the starting position with full control.
    • Move for the desired number.
  4. breathing:
    • Inhale by lowering the hips.
    • Trust your hips to the position and towards you near the knees.
  5. Repetitions:
    • Aim for 3 sets of 10-15 reps, adjust as needed based on your fitness and goals Best Glutes Workout.

Remember to warm up before starting your workout and stretch your muscles afterward to prevent injury and promote flexibility. Additionally, progressive overload (gradually increasing weight or reps over time) is crucial for continued progress in strength and muscle development. (Best Glutes Workout)

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