Glute Workout at Home that Women should Start Doing

Glute workout is the perfect routine if you want a more prominent and shapely butt. No one can deny that celebrities like Jennifer Lopez to have the ideal glute. How did she do that?

The glute workout is a routine exercise for your bottom to come up with the perfect form. The curves in your butt are the asset of your body. Of course, aside from the core and shoulder muscles, glute muscles are essential as well.

But being a woman, glute workout may depend on the types of exercises. Impressive backsides are a powerful part of women who can embrace activities that will have physical attribution, such as glute workouts.

Did you know that butt is the area where most fats hold for the longest? That is the reason that regular workout cannot directly affect the butt. Instead, you may perform glute workout to shape and tone muscles in this area.

Here is the effective glute workout that you can perform at home. So you do not need to panic and set a schedule at the gym for the training.

Effective Glute Workout 

Deadlift 

This workout targets muscles in your glutes instead of the hamstrings. With proper stretching exercises, you can perform the deadlift without difficulty.

How to perform:

1. To begin with, you need your feet to be closed together then hold a dumbbell in your right hand. Extend your arm and use an overhand grip. Make sure that you keep your heap up and a small tight arch in your back.
2. Next is for your right knees to bend since you are holding the dumbbell in your right hand. Make sure that you only turn your knee slightly.
3. While in this position, lower your torso toward the floor. The weight of your body should counterbalance by lifting your left leg backward in a straight line.
4. Then, squeeze your right glute and hamstring. Your abs should be contracted before pulling your torso in a vertical position.
5. Repeat these repetitions before switching legs.

Kickback 

With a lateral step-up, you need to weight your ankle. But make sure that it will target the glutes.

How to perform:

1. To begin, stand to your left side using a box. It will create balance before doing the rest of the kickback glute workout.
2. Next, using your right leg, step sideways onto the box. With this, make sure that your ab muscles are contracted.
3. While doing this position, bring your left leg behind you in a kickback motion. Hold this position.
4. Then, with your left leg, release your glute and step off the box carefully.
5. Repeat this and do the same with your right side.

Squat

For this one, it would not be a standard squat but in a split workout, which will test your glute muscles. Plus stretching, you can also use a stability ball instead of using a bench.

How to perform:

1. Your position should be standing a few feet in front of the ball, to begin with, and make sure you have enough space to move.
2. Next, extend a foot backward and place it on top of the ball. Hold this position.
3. Then, using your front leg, bend your lower torso slowly and straight downward. Make sure that your knee stays behind your toes.
4. Check your thigh if it is in a parallel position to the ground, and your back knee should be within a foot of the floor.
5. Your front leg should press using the heel. It will squeeze your glute before going back to your starting position.

Side-Band Walking

Walking is one of the exercises, and you should not forget that. But let us make it a little complex like side-band walking. It is an effective glute workout.

How to perform:

1. Before starting to walk, tie a resistance band just below your knees.
2. Next, make a quarter squat position. Make sure that your feet are apart from each other, not more than shoulder-width, though.
3. Hold this position to feel extra tension on the band, and your abs should start feeling tight.
4. Then, start walking sideways.
5. Repeat by switching sides either with your left or right.

Hip Thrusts

In this workout, a medicine ball will be used. But you can opt for a dumbbell or weight plate for more resistance. The tension would be on your pelvis. For the medicine ball, which I used most of the time, I made sure to roll it closer or nearer in my glutes. Then I will start the following routines.

How to perform:

1. Before rolling the ball, lay your back on the floor with your knees bent. At this point, the medicine ball should be under your heels.
2. Next is thrust your hips upward. That should contract your abs and squeeze the glutes and hamstring.
3. While in this position, lower yourself of the way back to the floor.
4. Repeat until you feel the tension in your core muscles.

Leg Press

For a twist in a leg press, you can do it with a wide stance. It would make your glutes and hamstrings working on for strength.

How to perform:

1. To begin, lay your back on the leg press machine.
2. Next, place your feet on a bench. It should be in a 45-degree position.
3. While in this position, unhinge the weight. Bend your knees to bring the platform toward your chest.
4. Make sure you squeeze your glutes and hamstrings the entire workout.
5. Then press the weight back up.
6. Repeat the position until you feel the tension in your glutes and hamstrings.

Sharing My Thoughts

The glute workout is useful for people who want to shape with their butt. As most women are more conscious than men when it comes to body shape so this workout will hit the right muscle group at the back. It is essential also because women tend to wear fitted clothes like jeans and dresses, so the glute workout will help to achieve the perfect shape.