You'll Never Need an "As Seen On TV" Gadget Again with this Home Glute Workout
Though the tidal wave of glute-blasting bands, creams, toners, and zappers on the market might make you think otherwise, building a powerful, sexy set of glutes doesn’t require a lot of stuff. With just a few pieces of equipment — a mat and a dumbbell or two — you can give yourself a home glute workout that’ll make your butt muscles turn heads.
For proof, try the five-move booty-blasting workout below. In 20-30 minutes, your glutes will be lit up — no gym and no fancy machines required.
Home Glute Building Workout
Instructions: Perform the following five moves as a circuit (back-to-back), resting 30 seconds between moves and 60 seconds between circuits. Just starting out? Do one or two rounds. More advanced: go for three or four.
Appears in: Openfit Live
Target Areas: glutes, hamstrings, lower back
- Start on your hands and knees with your hands directly below your shoulders and your knees directly below your hips.
- Keeping your right knee bent 90 degrees, raise your right leg behind you until your upper leg is in line with your torso (the bottom of your foot should point toward the ceiling).
- Slowly rotate your raised right knee toward your shoulder, finishing with the bottom of your foot resting on the ground next to your right hand.
- Reverse the movement, returning to starting position.
- Repeat with your left leg. Continue alternating sides.
Perform: 3 reps per side
Make it harder: If you have a workout partner, you can have them apply light pressure to your heel to increase the challenge. No partner? Loop an exercise band around your thighs to create more tension on your lifting leg.
Appears in: Xtend Barre
Target areas: glutes, hamstrings, lower back.
- Stand in front of a countertop or high back chair, stacking your forearms on it and placing your forehead on top of them as you hinge forward at your waist (keep your back flat and core tight).
- Without over-arching your back, raise your right leg straight behind you as high as possible, keeping the toes of your right foot pointed.
- Keeping your leg straight, lower toes to the floor, and then raise your leg back up again.
- Continue raising and lower your leg for the prescribed amount of time, and then switch legs and repeat.
Perform: 30 seconds slowly, and then 30 seconds at a fast pace you can control.
Make it easier: Keep your torso elevated (head off of your forearms) and don’t raise your leg as high behind you.
Appears in: Openfit Live
Target areas: quadriceps, glutes, hamstrings, lower back.
- Stand tall with your feet slightly wider than shoulder-width (toes pointed out slightly), cupping one end of a dumbbell in both hands in front of your chest with your elbows tucked (like you’re holding a goblet).
- Keeping your chest up, back flat, and knees in line with your toes, push your hips back and lower your body until your thighs are parallel to the floor.
- Pause, and then return to the starting position.
Perform: 15 reps
Make it easier: Perform a half squat instead of a full squat.
Single-Leg Straight-Leg Deadlift
Appears in: OpenFit Live
Target areas: glutes, hamstrings, lower back
- Stand tall, holding your left hand at arm’s length by your side. (If you have a dumbbell, hold it in your left hand at arm’s length by your side.)
- Shift your weight onto your right leg and bend your right knee slightly.
- Keeping your back flat and left leg straight, push your hips back and hinge forward, raising your left leg straight behind you as you lower your hand (or the dumbbell) into about mid-shin height.
- Reverse the move to return to the starting position.
- Complete all of your reps, switch sides, and repeat.
Perform: 8 reps per leg
Make it easier: Hold onto a counter or the back of a chair or couch with your free hand for balance.
Lateral Bound to Knee Up
Appears in: 600 Secs: Plyometrics
Target areas: glutes, quadriceps, hamstrings
- Assume an athletic posture, feet parallel and shoulder width, knees slightly bent.
- Bound as far as possible to the right, pushing off with your left foot.
- Land softly on your right foot, touch your left foot on the floor behind you for balance, and then drive your left knee up as you spring off the floor.
- Land softly once again on your right foot, touch down with your left foot behind you, and then bound to your left.
- Land softly on your left foot, touch down behind you with your right foot, and then drive your right knee up as you spring off the floor.
- Continue bounding back and fourth.
Perform: 10 reps (5 per side)
Make it easier: Take the jumps out of the move, stepping to the side and driving your knee up without leaving the ground.
Keep toning your glutes and more!
If you want to keep building muscle and strength, check out our other Openfit programs. If you enjoyed this workout, you’ll love these offerings:
Rough Around The Edges – Be a badass with our group of professional martial artists, stuntwomen, and athletes. Rough around the edges is a no-frills, down-and-dirty routine that combines HIIT, cardio, and kickboxing to provide a challenging, fun body transformation.
Xtend Barre – Sculpt a lean, long, dancer’s physique with Andrea Rogers’ signature barre series.
T-Minus 30 – This program was designed to help anyone get in shape for a Tough Mudder, but you don’t need to have an obstacle course race in your future to benefit from its total-body workouts. Get lean, strong, tough, and ripped with this comprehensive program designed by one of Tough Mudder’s top athletes.
Want more guidance? Check out OpenFit Live in our app for real-time, expert-led workouts for all of your muscle groups and fitness goals.