Did you know that the glutes are the largest muscles in the body and play an important role? Strong gluteal muscles can help maintain proper pelvic alignment while walking and running. It also supports the lower back and helps prevent injuries. So it’s clear that they are important for maintaining your posture and overall health. But most people think that you can only do glute exercises at the gym and cannot do them at home. Guess what, there are simple variations of glute exercises that you do at the gym that can also be easily done at home. If you’re looking for ways to perform glute exercises at home, your search ends here!
Tanvi Parikh, NASM certified fitness trainer and nutrition coach, recently took to her Instagram to share some of the best glute exercises you can do at home.
5 Gym Alternatives to Glute Exercises You Can Do at Home
Here are some of the best glute exercises at home that you can do if you don’t feel like going to the gym:
1. Bulgarian Split Squats
Don’t like pushing the leg press with just one leg? Try doing a Bulgarian split squat instead. For the uninitiated, this exercise is essentially a static single-leg lunge or squat that helps build strength.
How to perform? To perform this exercise, stand with one foot behind you on a bench. Lower your body into a lunge position, keeping your front knee above your ankle. Keep your back straight while you do this. Push through your front heel to return to the starting position. Switch legs and repeat on the other side.
2. Gluteal bridge exit
Lying hamstring curls are an exercise that involves lying on your stomach on the weight bench with the cushion placed between your ankles and slowly bending your knees. If you are looking for an alternative to this exercise that you can do at home, you can try the glute bridge.
How to perform? For this exercise, start by lying on your back with your feet flat and hip-width apart. Lift your hips into a bridge position. Move your heels apart by extending your legs forward. Reverse the walk toward the bridge while squeezing your glutes throughout the exercise. This exercise will target your glutes and hamstrings and build your core strength.
3. Group kidnappings
Hip abduction helps strengthen and develop the gluteal muscles. However, if you are looking for an alternative to this exercise, you can choose the banded abduction which creates some of the same tension needed to tone your glutes.
How to perform? Place a resistance band around your legs, just above your knees. Stand with your feet hip-width apart. Now engage your core and step sideways while stretching the band. Return to the starting position while maintaining tension. This lateral leg movement targets the outer glutes, improving hip strength and stability.
4. Single-Leg Dumbbell Hip Thrust
The Single Leg Dumbbell Hip Thrust is the perfect alternative to the Smith Machine B Position Hip Thrust. It’s easy to do and all you need for this exercise is a dumbbell.
How to perform? Start in a lying position with your back on a bench, one knee bent and the other leg straight. Place a dumbbell on the hip of the bent leg. Drive through the heel by lifting your hips and squeezing your glutes. Lower your hips and repeat the exercise. Alternate legs once you have completed the desired repetitions on one side.
5. Strip donkey kick
Glute cable kicks are a great isolation exercise that targets the glute muscles, as well as your calves, hamstrings, and core. A good alternative to this gymnastic exercise is the band donkey kick.
Place a resistance band just above your knees, while positioning your hands and knees on the floor. Lift one knee, pushing your foot toward the ceiling against the resistance of the band. Squeeze your glutes lower and repeat. This exercise targets the glutes, improving muscle activation and promoting hip stability. Switch legs and perform the exercise.
Benefits of doing glute exercises
Doing these glute exercises not only helps strengthen this muscle group, but also helps stabilize your core and pelvic area, thereby improving your posture and reducing the risk of injury, shares Tanvi Parikh. Additionally, these exercises help develop a strong abdominal and pelvic area, improving your posture, balance and breathing. It will also relieve lower back pain and make daily exercise easier.