Fit Tip: Simple At Home Glute Workout

Posted On Dec 24, 2019 By Carolyn Gallagher

A fit woman performing a glute bridge.

Gyms can be intimidating at first. They're big with tons of machines that look like spaceships, people in tank tops or less clothing, muscles, sweat, and grunting. Then there's you, the newbie who doesn't know where anything is and most likely has no clue where to start or what to really do. I completely understand why people sign up for the gym with the best intentions and end up never going, or hop on an easy to use cardio machine for 30 min and leave without ever really getting the workout they wanted. What I'm going to do is baby step you into it, build your confidence slowly before you even get into the gym.

Having a game plan for what you will do once you get to the gym is a huge piece to being productive and successful. To help with this, I'm going to give you a great at home booty workout. Once you master it at home you can easily do it at the gym if you want to, no equipment necessary. First, find a quiet corner and do everything you do at home in your new environment. As you get more comfortable with your surroundings you can add weights for that extra challenge. Even try a new machine after seeing others use it, or ask that member you see every time you go how to do a move you've watched them do. New gyms take some getting used to for everyone, so don't be scared as a novice, you're not alone.

Most people's physical fitness journeys start with the main goal of getting smaller, leaner, and more defined. Even so, there is one body part that almost everyone wants to be bigger, rounder and more shapely: I am talking about the booty. The "squat booty" has quickly risen to the top of almost everyone's list of physical priorities, and I'm going to teach you how to get it.

  • First on the list is the almighty squat. Standing with your feet approximately shoulder width apart bend at the knees driving your glutes back first ending with your thighs parallel to the ground. If you have difficulty reaching parallel, practice makes perfect, you'll get there eventually. End the movement by returning to a standing position with hips tucked while squeezing your glutes. Complete 3 sets of 10-12 repetitions.
  • Lunges: Start by standing up straight, then take a large step forward. Keeping your chest out and back straight lower your hips until your front knee is bent to 90° then back to your starting position. Complete 3 sets of 10 per leg.
  • Split Squats: The starting position for these is the same as a lunge with the exception being you back leg will be elevated. You can use the bottom step of a staircase, a bench or even a chair. Once your back foot is elevated you will bring your hips down so your front knee is as low as comfortably possible and then back up to the starting position. Complete 3 sets of 10 per leg.
  • Lying Glute Bridge: Laying on your back bend your knees keeping your feet flat on the ground. Raise your hips off the ground so your shoulders and hips firm a straight line. Once you are there focus on squeezing your glutes to raise your hips just a little further. Hold at the top for 2-3 seconds, lower and repeat. Complete 3 sets of 10-12 reps.

Performing this group of exercises 2-3 times a week with ample rest in between will quickly get you on track to building that backside you want. As these movements get easier you can raise your repetitions to 20-25 and then add dumbbells for more resistance. Always take your time and focus on form, safety and injury prevention.

Here are a few key things to focus on to help with proper leg form:

  1. Drive through your heels. You should have very little pressure on your toes while doing any lower body movement. This will engage your hamstrings while keeping your hips back and knees safely behind your toes.
  2. Don't let your knees cave in. Your legs should move in a straight line. If you're seeing your knees caving in tighten your quads (thigh muscles) and actively pull them apart as you raise to your starting position. As you strengthen your leg muscles this will get easier and eventually stop completely.
  3. Chest up. Be proud, look straight ahead and don't let your core collapse or shoulders round in.

Once you become comfortable and confident with this workout go ahead and do it in the gym. Find a spot to call your own, preferably by a mirror to keep an eye on your form and get to work. Take your time between sets to look around, spot the weights you can use, where the water fountains and cleaning stations are. If you are already busy it is so much easier to slowly soak in what is going on around you than when you walk in and try to grasp it all at once before starting.

Gyms can be intimidating but you can tackle that fear in phases. Master your home workouts and then simply transplant them into the gym when you feel ready.

Trust the Process. Always Crush it!


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