7 Exercises You Can Do to Sculpt Super-Toned Glutes at Home

Well-shaped glutes can bring tons of confidence. But walking or running may not seem like enough to make them even curvier. By adding some simple exercises, that we can even perform at home, we can boost the process of getting the body of a goddess.

We at Bright World have tested out more exercises that can help you to build your body and make your glutes even more attractive.

1. Hip thrust with a chair
  1. Get a chair.
  2. Sit down on the floor with your feet flat on the floor and hip-width apart. Your back should be facing the chair.
  3. Put your hands behind your head. Your back should touch the chair at your bra line. This is the starting position.
  4. Lift your hips in the air and lower your upper torso against the chair seat.
  5. Now slowly lower your hips back.
  6. Do 3 sets of 12 reps.

2. Single-leg sit squat

  1. Sit on the chair seat and extend your right leg in front of you.
  2. Your hands should be locked or extended in front of you. Start standing up, by moving through the left heel. Don’t lower the right foot.
  3. Pause at the top.
  4. Now push the hips back and sit down.
  5. Do 3 sets of 12 reps.

3. Floor squats with a dumbbell

  1. Get down on your knees with your feet together.
  2. Take a dumbbell and hold it in front of your chest. For the first time, start out with 2 kg, you can gradually increase the weight when you feel strong enough. This is your starting position.
  3. Start squatting with your butt back. Your butt should touch your heels a little.
  4. Return to the starting position.
  5. Do 3 sets of 12 reps.

4. Single-leg reach and tap

  1. Stand with your right side next to the chair back. Hold the top of the chair with one hand. Balance on your right foot and bend your right knee slightly. Your shoulders should go back and down.
  2. Raise your left leg behind you. Reach your left hand toward your right foot.
  3. Press through your right heel to return back. Maintain your balance on your right foot.
  4. Do 3 sets for 12 reps for each leg.

5. Reverse hyperextension with a chair

  1. Lie on a chair or on a table. You should feel that your body is completely lying on the support. Your legs should hang down. Now grasp the edge of the chair with your hands.
  2. Inhale and lift your legs as high as possible. The edges of the chair shouldn’t hurt you. Remain in this position for several seconds.
  3. Then exhale and return to the starting position.
  4. Do 3 sets of 10-15 reps.

6. Semi-clamshell exercise
  1. Lie down on your left side. Your legs should be bent and pressed against each other. Your left hand should support your head and your right hand should lay on the floor in front of you.
  2. Your torso and your knees should be facing forward.
  3. Lift your feet up, but do not open them. Begin to open and close your knees.
  4. Do 3 sets of 15 reps and then change sides.

7. Butterfly bridge exercise
  1. Lie face up. The soles of your feet should be together and your knees should be apart, so it looks like a butterfly position.
  2. Tighten your glutes and lift your hips. Now slowly lower them to the floor, feeling the tension.
  3. Do 3 sets of 10-15 reps.
  4. Do not use the sides of your feet or your ankles to lift your hips.

Do you prefer to work out at home or at the gym? How often do you need to exercise to stay fit?
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