Work out your butt without weights

In this article you will find examples of exercises for exercising mainly the gluteal muscles at home. This article will definitely be useful especially for ladies who occasionally exercise for themselves at home and do not know how to engage their buttocks as much as possible.

Lunges:

With a pair of one-armed dumbbells in your hands freely lowered, step forward about 60cm from a standing position connected to one leg. This is the basic position. Bending at the knees, lower the body until the front knee is at the first angle, with the thigh parallel to the mat. The back knee should be in the bottom position just above the mat. Applying pressure through the heel of the front foot, lift back to the starting position, keeping the exercising leg in the lunge. Without bringing the leg up, perform the specified number of repetitions, then continue with the same number on the opposite leg.

Kneeling:

Assume a position on all fours and extend one lower leg backward to form a V, with the knee slightly above the mat. This is the starting position from which to lift the foot toward the ceiling in a relatively small range of motion. In the top position, stop the movement momentarily to feel the intense contraction in the corresponding gluteal muscle. Lower the leg to the starting position and, without placing the knee on the mat, perform the specified number of repetitions. Complete the series with the same number of repetitions with the other leg.

To accentuate the effect of the exercise on the hips and buttocks, do not change the angle of the knee of the exercising lower limb during the exercise. If the angle at the knee changes, it takes away from the work of the gluteal muscles.

Stair Climbs:

Stand and place your hands at your sides about 30 cm in front of a step that is about 8-10 cm below knee level. Place your left foot on the step to assume the starting position. Then, by pushing through the left heel, move the body upwards, but instead of stepping on the step, raise the right knee until the right thigh is parallel to the mat. Reverse the procedure and return to the starting position slowly and in a controlled manner. The added movement of the non-exercising leg is designed to improve the engagement of the gluteal muscles by increasing the range of flexion and extension at the hip joint, just as it is when stepping up the stairs or on the stepper.

Squats with one-handed squats:

Starting position is standing slightly staggered, holding the one-handers in the outstretched hands, palms facing the body. With your back extended and the weight concentrated on your heels, bend at the knees and lower slowly and in a controlled manner, moving your hips backwards. Stop the movement in position when the thighs are close to parallel with the mat. The return to the starting position is quite dynamic, with the hips moving forward.

Use a wider stance if you want to engage the gluteal muscles more strongly during squats. The wider the stance, the more the buttocks are engaged as the angle at the hip increases. You can also roll your toes outwards to get the deepest muscles involved. To add variety to your workout, you can practice a series of light weighted deep squats in an extremely wide stance at a completely slow pace.

Deadlift with legs extended:

In an upright stance with a slight arch in your lower back, hold the dumbbell resting on your thighs. With your lower legs extended but not flexed, lean forward while pushing your butt and hips backward. The dumbbell moves close to the body. Stop bending only when you feel a strong pull in the hamstrings , which corresponds to a dumbbell position approximately mid-calf. Squeeze the buttocks and hamstrings at the same time as you straighten, moving the hips forward. It is important to keep your back firm throughout the range of motion during this exercise. If you round your back, you risk injury and reduce the effectiveness of the exercise.

Training the buttocks and thighs: