4 Easy Glute Muscles Strengthening Exercises You Can Do At Home

Glute strengthening exercises for at home

Arse back Squats

Stand with your feet hip-width apart.

Bend your knees and lower your body as if sitting back into a chair, keeping your weight on your heels.

The image above shows same action but using a TRX. 

Slowly rise back up to the starting position.

 Bulgarian Lunges

Your back foot goes on a surface such as a chair.

Now sink into the front leg

You should be weight bearing through your heel, which increases glute activation.

Glute bridges

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

Lift your hips off the ground, squeezing your glutes as you raise your hips as high as possible.

Pause at the top and then slowly lower your hips back down.

To increase difficulty, you can place a resistance band above your knees or lift one leg off the ground while performing the movement.

Step-ups

Stand in front of a sturdy step or bench.

Step one foot up onto the bench, driving through your heel and engaging your glutes.

Step back down and repeat with the opposite leg.

You can increase difficulty by holding dumbbells in your hands.

While glute exercises are generally safe for most individuals, it’s important to keep in mind a few precautions to ensure safety and minimise the risk of injury.