Glute training is all about range of motion. You don’t need much. However, you can’t really isolate the glutes without having somewhat of a quad recruitment or good burn in the process, but having great glutes also involves a beautiful leg. Here are a few exercises you can do in the comfort of your own home with little or no equipment.
You start kneeling, sitting on your legs with your butt touching your heels (if possible). Everything is done in one complete sequence. Lift your hips up, Lift on knee up to step forward and up. Repeat the steps backward to starting position.
As you start standing up, you step (lunge) forward with one leg. As your foot lands on the floor, you bend the knee as if doing a one legged squat, once you reached full knee bend, you spring back up to the starting position.
Same as the lunges, except this time, you start already with one leg far front, and you go down slowly bending the knee to go back up also in a controlled position.
Same as the split squats, with the back foot slightly elevated. Keep the heel of the front foot on the floor. If you can’t, your stance might be too close.
The hardest of them all. Think about doing a squat with only one leg. This requires a fair amount of strength, balance, and guts. Fortunately, there are a few ways to help and support you if you want to try it while holding a broom stick, a chair or hooking up a towel to a door.
We all have stairs in our homes. One foot on the second step, go up and down trying to only work with the leg on the second step. One simple tip would be to keep the knee of the non-working leg fully locked throughout the whole set.
Lying down on the floor, bring your foot in towards your butt by bending the knee. The lower leg has to be perpendicular to the floor and not with your heel touching your butt. Just lift your hips up while focusing on squeezing the glutes as you hold the top contraction for at least 3 seconds.
A1 Bottoms up lunges x10 each leg, no rest
A2 Lunges x10 each leg, no rest
A3 Step up x10 each leg, no rest
A4 Glute bridges x10 each leg, no rest
Alternate left and right on each exercices. Rest 120 seconds and repeat the A1 to A4 circuit for 3 more sets
Slow tempo and controlled
A1 Eccentric assisted pistol squats 5 reps, lowering in 10 seconds on each leg, no rest
A2 Split squats 5 reps, tempo 3030 (down in 3 seconds and up in 3 seconds), no rest
A3 Bulgarian split squats 5 reps, tempo 2220 (down in 2 seconds, pause for 2 seconds and up in 2 seconds)
Rest for 120 seconds and do another 3 sets
For each of these workouts, if you have weights or bands, be my guess and add resistance to them all.
Enjoy the workouts!