People have different preferences when it comes to body types. While some would kill for a very slim frame, others just want a curvy frame with a well-defined butt. If you belong to the latter group, we’ve got news for you. You can learn how to grow glutes at home.
There are so many glute-growing exercises you can do at the comfort of your home and grow your bum significantly.
Make sure an expert designs the exercises and performs them properly.
According to Andrea Rogers, the creator of fitness studio Xtend Barre, you can get a better glute by focusing on weight-bearing exercises that increase intensity and load.
But before you begin exercising your glute, start with some warm-up routine to activate your glutes.
Openfit fitness specialist Cody Braun recommends that you do some dynamic stretching such as leg swings, walking high knees, glute bridges, and bodyweight squats.
Here are 10 simple ways on how to grow glutes at home.
HOW TO GROW GLUTES AT HOME
1. QUADRUPED HIP EXTENSION
If you wonder how to grow glutes at home, quadruped hip extension is a good place to start. Wrap a small resistance band above your knees and assume a quadruple position.
Lower the resistance band on one side so that it can be held on the floor by your left knee.
Flex your right foot, and with your right knee bent at 90 degrees, squeeze your glutes and extend your right hip.
The sole of your foot should face the ceiling, and your neck should be neutral.
Pause for some time before switching to the left foot. Make sure you perform equal sets of exercises on every side.
Step-ups are also a good option if you want to learn how to grow glutes at home. Look for a bench or staircase, which is the height of your knee. You can hold dumbbells on each hand if you wish.
Lift your left knee and place your left foot on the bench.
With your chest up and shoulders back, drive through your left feet, squeeze your glutes and straighten your left knee. Stand with both feet on the bench.
After a while, gradually lower your right foot back down, then repeat the same process until you feel satisfied to go to the other leg. Make sure you perform the same reps on each side.
3. WEIGHTED GLUTE BRIDGE
Lie on your back with your feet flat on the ground but hip-width apart as you hold some dumbbells on your hips.
Now raise your hips as high as possible. Rise on the balls of your feet and ensure you squeeze glutes as you do so.
Return your glutes to the floor and repeat the exercise several times. You can click here to see the different glute bridge variations.
4. BULGARIAN SPLIT SQUAT
Find a bench or box and place it behind you and get some dumbbells to hold on each side.
As you stand straight in front of the bench, extend your right leg behind you and place your toes on top of the bench.
With your chest up and core engaged, lower your body gradually until your left thigh is aligned with the floor.
Pause for some time, then return to the starting position. Ensure you perform equal sets of exercises on each leg.
5. WEIGHTED JUMP SQUATS
If you wish to know just how to grow your glutes at home, you can begin by performing weighted jump squats.
Stand straight with your feet hip-width apart, facing forward. Hold a dumbbell or sandbag with both hands in front of your chest.
With your back flat and chest up, curve your knees and move your hips behind until your thighs aligned with the floor.
Jump as high as possible.
Slowly get back down and assume a squatting position. Repeat the process several times.
6. CURTSY LUNGES
Adidas Runtastic, a mobile fitness company, lists curtsy, side and backward lunges as a perfect way to grow your glutes at home.
Stand straight and let your feet be hip-width apart.
With one leg, step back but a bit on the side so that the back foot can cross the one at the front.
Make sure your hips are still facing the front.
Push your weight on the front foot. Then put pressure on the heel of your front foot to help you get back on your feet.
Assume your initial position and repeat the aforementioned steps with the other leg.
7. SIDE LUNGES
Besides working on your glutes, side lunges also work on your front, inner and outer thighs.
To begin these exercises, stand straight with your feet width apart. With one of your legs, make a step to the side as you push your hips behind.
Ensure your knee is pointing in the direction of your toes.
Let the other foot remain rooted on the ground as your upper body assumes a squatting position.
Resume your initial upright position and repeat the same steps with the other foot.
8. BACKWARD LUNGES
This exercise activates your lunges and does not put a lot of pressure on your knees.
Stand straight but with your feet hip-width apart.
With one foot, step back until your knee bends and forms a 90 degree.
Slightly lean forward so that you can activate your glutes.
Get back to your initial position and repeat the same steps with the other leg.
9. HIP ABDUCTION
According to the UK based Women’s Health Magazine, if you want to identify how to grow glutes at home, hip abductions are a good place to start. Here is how to do the exercise.
Lie on one side, then using your upper arm, support your upper body by placing it in front of your chest.
Let your upper body remain still and your core to be a part of the whole process.
Raise the top of your leg towards the ceiling.
Slowly lower back your leg, then repeat the process.
10. AIR SQUATS
Stand straight with your feet hip-width apart.
Lower your knees until you get to a squatting position. Ensure your hands are straight and they are facing down.
Let your knees track over your toes. But take caution not to extend them past that.
Now that all your weight is on your heels push back so that you can stand up. In the process, you will squeeze your glutes.
As you stand, raise your straightened hands upwards.
HOW LONG DOES IT TAKE FOR GLUTES TO GROW?
Personal trainer Austin Dotson says that you have to be consistent in working out, your diet, and sleeping patterns for you to see any results. Your genes also play a huge part in your body formation.
According to experts, there is really no set time frame for you to start seeing results on your glutes. However, after four to six weeks of consistent workouts and a proper diet, you should start to see some changes.
But the most noticeable changes appear between three to four months.
Personal trainer Cashawn Sims, whose intention was to increase her glutes, started noticing improvements in her butt size within the first three months of her booty building journey.
Her glutes increased from 32 to 36 inches. Sims adds that for you to get your desired glutes, it can take a year or more.
Therefore, she urges people to build their glutes to be patient and not rush the process to avoid getting frustrated.
Even as you work hard to grow your glutes, remember not to compare your progress with another person’s as we are all unique. Some bodies build muscle faster than others, and everybody reacts differently to diet and exercise.
According to experts, the right diet is a key element in body transformation. If you want to grow your glutes, eat enough.
Let proteins be a key component in your diet because they make your muscles grow.
Another thing to note, after a heavy lifting weight session, allow your muscles to recover. Enjoy a protein shake and give yourself at least one day to rest before resuming your glutes workout.
This will reduce the risk of injury, and your muscles won’t feel so fatigued in your next workout.