Stories / Training

Glute Workout - Glute Exercises At Home & At The Gym

Doing butt workouts is not only a way to shape an attractive figure, glute exercises also have many health benefits, including improved posture, reduced back pain and increased strength in the body.

Whether you're at home or at the gym, there are plenty of effective exercises that can help you reach your goals. Here are some inspiring and helpful tips for working your glutes.

Effective glute exercises to do at home and at the gym

Do 10 repetitions of each exercise x 3 sets.

Glute workout

Squats & Jump Squats

Squats 10 rep x 3 set

• Stand with your feet slightly wider than shoulder width and lower your body down by bending your knees.

• Keep your back straight and press up through your heel as you return to the starting position.

Jump Squats 10 rep x 3 set

• Start in the same way as a normal squat but jump up to the starting position after the knee bend.

Glute workout

Step ups, Lunges & Donkey Kicks

Step ups 10 rep x 3 set

• Use for example a step up board or box to step on. Keep your back straight and place your foot completely on the box. Keep your movements smooth and controlled. As you step up, alternate between right and left foot each time. To challenge yourself, hold a dumbbell in each hand at the same time.

Lunges 10 rep (per leg) x 3 set

• Take a step forward with your right foot and lower your left knee to the ground.

• Push off with the right foot to return to the starting position.

• Repeat on both sides. Feel free to use weights in your hands to challenge yourself.

Donkey kicks 10 rep (per leg) x 3 set

• Start on all fours with your hands under your shoulders and knees under your hips.

• Lift the right leg up, bent at 90 degrees.

• Slowly lower the leg back to the ground and repeat on both sides.

Glute workout

Sumo Deadlifts & Glute Bridge

Sumo Deadlift 10 rep x 3 set

• Stand with your feet wider than shoulder-width apart and your toes pointing outwards.

• Bend your knees and keep your back straight as you bend down to pick up the weights.

• Straighten your legs and push your hips up when you stand up.

Glute Bridge 10 rep x 3 set

• Lie on your back with your knees bent and your feet on the ground.

• Lift the hip towards the ceiling and keep the tension in the butt.

• Slowly lower your hip back to the ground and repeat.

Butt workout with resistance band

There are several exercises for the butt that you can do with the help of exercise bands. Resistance bands are an effective training tool that makes it possible to train wherever you are. Here are some examples of glute exercises that you can perform with exercise bands.

Lateral Band Walk:

- Stand with the rubber band around your legs, just above your knees.

- Take small steps to the side with knees slightly bent, maintaining constant resistance in the band.


- Lie on your side with the rubber band around your legs just above your knees.

- Keep your feet together and open your knees like a book while maintaining constant resistance from the band.

Banded X-Walk:

- Stand with the rubber band around your ankles.

- Take small steps diagonally forward and to the side to activate the buttocks from different angles.

How to exercise glutes in the best way?

How do you exercise the butt in the best way to give the best results? By combining fitness and strength, finding variety in the exercises and continuously increasing the weights as you get stronger, you get a more effective workout. Something that is also always important regardless of the form of training is the technique, using the right form and technique so that you avoid injuries and can maximize your results.

Exercising the glutes has many benefits

Butt exercises have lots of positive benefits - here are just a few of them:

Better posture:

A strong butt helps stabilize the pelvis and support the spine, which can improve posture. It can reduce the risk of back and neck pain and create a more upright and balanced posture.

Reduced risk of knee and hip problems:

A stable and strong butt can help relieve the load on the knees and hips. It can be particularly beneficial in reducing the risk of injury, especially in people who are physically active.

Improved flexibility:

Many glute exercises, such as lunges, also involve stretching the hip and thigh muscles. This can improve flexibility in these areas and reduce the risk of injury.

Strengthened core:

The butt is an important part of the body's core, and glute exercises engage other core muscle groups such as the abdomen and lower back. A strong core is essential for stabilization and can prevent back problems.

Improved circulation:

Physical activity, including glute exercises, promotes blood circulation throughout the body. Efficient circulation is important for transporting oxygen and nutrients to the muscles and organs, which can improve overall health and performance.

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