Effective Glute Exercises You Can Do at Home

Your glutes - also known as your buttocks - are made up of three main muscles; gluteus maximus, gluteus medius and gluteus minimus.

Strong glute muscles are important as these are the primary mobilising muscles of the hips and thighs. They also assist with lower back support and posture by offering stability to your sacrum and sacroiliac joints.

We all know squats to be one of the most popular ways to work your glutes, but here are some other exercises that are just as effective and can also be done in the comfort of your own home.

Grab your training shorts and let's get your glutes activated!

Step-ups

All you need for this is a stair, a low stool or a chair. Stand facing the chosen platform and place one foot upon it. You don't want your knee to be higher than your hip so make sure the platform you have chosen is not too high.

Keep your weight in the heel of the foot on the platform, pressing down into the heel as you step up. Touch the toes of your other foot to the platform and then bring it back down to lightly touch the floor before raising it back up again.

Drop down into a lunge position with your back leg if you want to raise the intensity. You can also add weights if you want a more advanced workout. Do about three reps of 12-16 on each leg. This exercise targets not only your glutes but your quad and hamstring muscles as well.

Glute bridge

Glute bridges primarily work your glute muscles, but they also work your hamstrings. To perform this exercise, lie down flat on a comfortable surface. You can either choose to raise your legs up at a 45-degree angle by resting your heels on a bench or chair, or simply bend your knees with your feet flat on the floor.

Place your arms by your side then move into the bridge position by raising your glutes up, keeping your body straight and pressing down into your heels. Hold the position for a second then slowly lower yourself back down. You can add intensity by holding a dumbbell, barbell or plate weight across your hips. Work up to three sets of 15-20.

Donkey kicks

No equipment is needed for this exercise. Position yourself on all fours with your hands directly in line with your shoulders and your knees in line with your hips. Keep your back straight, tighten your core, and tuck your chin slightly, keeping your neck straight.

With your knee bent at 90 degrees, engage your glutes and raise your leg slowly upwards towards the ceiling, stopping before your back starts to arch or your hip starts to rotate.

Hold for a few seconds then lower leg to the starting position. This exercise targets both your glute muscles and your core muscles; another important muscle group. You can add intensity by squeezing a dumbbell behind your knee as you raise your leg, or by adding ankle weight if you have them available. Work up to 12-16 reps on each leg.

Ensuring that you have the right training gear is important to make sure you get the most out of your booty workout. Proper training shorts or gym shorts offer support to the muscles being worked, decreasing the risks of strain or injury while keeping you comfortable.

We have a range of the best workout clothes for men and women to cover you for any of your workout needs. Check out what's in store today and achieve that toned booty you've always wanted!