4 Home Exercises to Get Your Glutes Fired Up

I wanted to go through a few great glute exercises that you can do at home.

Great Glute Exercises

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1- Single-Leg Glute Bridge

Lie flat on the floor with your knees bent, feet about hip-width apart. Place hands to the side, relax the upper body, tighten your abdominal area, then straighten out the left leg and push through your right heel and lift your hips up and back down. Switch to the other side.

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Single-Leg Glute Bridge

In this exercise, we are working on targeting the glutes.

Progression:  If you want to increase the intensity of targeting the glutes, focus on pushing through the heel, as opposed to the ball or the middle part of the foot.

Perform 1 set of 5 reps on each side in a smooth controlled movement with a good contraction at the end, especially in the glutes with an intensity of feeling the muscles work in the glute area.

#2- Hip Thrust

Lie flat on the floor with your knees bent, feet about hip-width apart. Place hands to the side, toes are pointing straight ahead.

Grab some dumbbell or plates for resistance. Put the dumbbells on your hips. Thrust the hips up to the point where your knees, hips and shoulders are in a good straight line, go back down and repeat.

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Hip Thrust

Focus on pushing through the heel in order to target the glutes and not via hamstring exercises. There is no way that you are going to be able to do the exercise without activating the hamstrings at all, but we do not want it to be mainly a hamstring exercise, but also a glute exercise.

Perform 1 set of 5 reps on each side in a smooth controlled movement with a good contraction at the end, especially in the glutes with an intensity of feeling the muscles work in the glute area.

#3- Donkey Kicks

In a 4-point position with the head, shoulders and hips in good alignment, tighten the abdominal area. Keep the right knee bent and drive it straight up trying to bring the heel towards the ceiling and back down.

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Donkey Kicks

In this exercise, we are targeting the glutes, especially on one side.

Perform 1 set of 5 reps on each side in a smooth controlled movement with a good contraction at the end, especially in the glutes with an intensity of feeling the muscles work in the glute area.

#4- Single Leg Deadlifts

In standing upright position, grab some dumbbell for resistance out front to help counterbalance you.  Bring one leg back to a point where the head, shoulders, hips and legs are in straight line and stand on the right foot. Then go back to standing position.

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Single Leg Deadlifts

Key thing to remember on the stabilizing leg:  The knee is slightly bent and when you are returning back to the starting position, contract the glutes in order to get back up in the standing position.

Perform 1 set of 5 reps on each side then progress in a smooth controlled movement with a really good contraction back up to the starting position.

So there you go, those are some great glute exercises that you can do at home which target your glutes to help alleviate your hip and your knee pain.

Take care!

Rick Kaselj, MS

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