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Glutes training at home

Exercises and Material

Glutes training at home

Did you know that you can, in less than 30 minutes, work your glutes from all angles? This is what we offer you in this article! Discover our complete glutes training program, to do at home without any equipment.

The “home training” gluteal session

Butt workout at home

The session takes place in the form of a circuit. Perform the exercises one after the other, with no rest and take 1 minute of recovery after each round. Depending on your form and your level, do 3 to 5 circuits. 3, 2, 1, let’s go!

Equipment

The session

Exercise 1

Unilateral Hip Thrust

Place your upper back on your sofa or chair, both legs bent and feet flat on the floor. One leg after the other, raise the pelvis as high as possible by pushing with your heel. Return to the original position and do the same with the other leg.
10 reps on each side

Exercise 2

Alternate Static Slots

In a standing position and keeping your back straight, bend one leg forward, taking good support on the opposite foot to balance yourself. Return to the starting position and do the same with the other leg.
10 reps on each side

Exercise 3

Floor abductions

Lie on your side with both legs together. Raise one leg to the side and pause at the top of the movement, in order to contract the buttocks well. Return to starting position and repeat.
20 reps on each side

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Exercise 4

split squats

These are unilateral forward lunges, with the rear foot raised, resting on a support (a sofa or an armchair for example). Bend the front leg and come back up, pushing well with the heel.
15 reps on each side

Exercise n°5

Unilateral rear extensions

Facing the ground, resting on your elbows, stretch one leg back and contract your buttocks as much as possible when you reach maximum contraction. Return to starting position and repeat.
20 reps on each side

Exercise n°6

jumping squats

This exercise, in addition to soliciting the glutes and legs, adds a very nice cardio touch to this circuit. Get into a squat position (no weight of course), and jump up from a squat position. The more you start from a low position, the more the glutes will be recruited.
20 leaps

3 to 5 rounds – 1min rest

Also to read

The top 5 exercises for the glutes

Abs at home in less than 20 minutes

Coronavirus: how to train at home?

Covid-19 and containment: how to adapt your nutrition?

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