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What are the best glutes working exercises I can do at home?
Posted on 12/19/20 at 9:45 pm
Posted on 12/19/20 at 9:45 pm
I know squats. What else? I only have a bench and dumbells at home in Locked-down Cali.
7
Posted on 12/19/20 at 10:14 pm to James11111
quote:
I know squats. What else? I only have a bench and dumbells at home in Locked-down Cali.
With Dumbells, you can do walking lunges which nail the glutes.
You could also get some resistance bands and do some banded pull throughs
LINK
This post was edited on 12/19/20 at 10:16 pm
Posted on 12/19/20 at 11:01 pm to James11111
What Jenny said. You don't necessarily have to walk, but lunges while holding dumbbells or kettlebells will absolutely shred your arse muscles. I've never been able to hit them with squats like weighted lunges.
Posted on 12/19/20 at 11:34 pm to jennyjones
Thanks yall. I think I need to work on proper technique with lunges. I am shaky doing them with no weights.
Posted on 12/20/20 at 7:00 am to James11111
Lunges, reverse lunges, rear foot elevated split squats, single leg squats, goblet squats with your DB
Posted on 12/20/20 at 7:24 am to Putty
Single leg hip thrusts.
Posted on 12/20/20 at 7:48 am to Athos
We do a lot of kb tempo split lunges in warmups. 3 seconds down and 3 seconds up. Great at posterior activation.
Posted on 12/20/20 at 8:29 am to James11111
Build a heavy sandbag and do hip thrusts with your back on the bench.
Look up Bret Contreras, he has some great glute stuff.
Look up Bret Contreras, he has some great glute stuff.
Posted on 12/20/20 at 9:27 am to James11111
Hip thrusts are probably the best at targeting the glutes without building on surrounding leg muscles. This helps create a "bubble" if you're going for that. As mentioned, Bret Contreras is the king of that philosophy. His Instagram stories are full of super hot girls with big full asses if you want proof.
Hip thrusts hurt my lower back though. Probably because my bench is too high.
You can also do pull throughs using a cable. Jeff Cavaliere has a great video on them. You can get a band and do them as well.
Hip thrusts hurt my lower back though. Probably because my bench is too high.
You can also do pull throughs using a cable. Jeff Cavaliere has a great video on them. You can get a band and do them as well.
Posted on 12/20/20 at 12:17 pm to James11111
All great answers but don’t underestimate the value of sprints
Posted on 12/20/20 at 1:05 pm to Athos
quote:
Single leg hip thrusts.
This one
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