Grow Your Glutes With These Quick Workouts At Home! 🍑🍑
This article is evidence-based, verified by Blake Conner, Certified Strength, and Conditioning Specialist
It is quite common to observe men seeking to achieve massive biceps. Biceps are sought out by gym-bros everywhere. You may be thinking, what are the most commonly desired muscles for women though? Have you ever heard of the glutes?
Glutes or the gluteal muscles (gluteus maximus, gluteus medius, and gluteus minimus) are the main extensors of the hip. They create the shape of your buttocks and have many functions. They are used when you bend over, when you squat, or when you jump. The glutes are some of the strongest and most powerful muscles on the human body. You can usually spot a strong person by the size of their gluteal muscles.
They are extremely important muscles for injury prevention especially for the back, strength training, and even MMA sports (Source).
As important as they are, most women seek out larger glutes for aesthetic purposes and that is a justifiable reason. They are very functional muscles and it can only assist you by making them larger and stronger.
The glutes are also a muscle that can easily be worked out from home. They don’t always require a lot of equipment to target and are simple to train. Many individuals, women, and men prefer working out from home now. So in-home glute workouts are perfect.
Why Glutes Are Important
The glutes are important. Typically, when someone is having back pain it isn’t actually due to a back injury. More times than not, they just have weak glutes. The glutes tie straight into the lower back and when they are not strong enough, the back takes the majority of the load.
For the majority of people, there isn’t dedicated time to working on the strength of the glutes. It ends up coming down to an individual’s genetics or movement patterns. If that person has been training and properly using the glutes, then they will probably have no problem. However, most do not activate the glutes properly.
How do you activate them? Just as an example, try squatting. Take your feet and try to grip the floor with them. As you lower into the squat, imagine ripping the floor apart with your feet. This will properly activate the glutes. Trust me, you will feel it!
Typically, people sit down a lot during the day. While we sit, however, we do not activate those glutes. This lack of activation and use is what tends to cause individuals to have glutes in the first place.
So, glutes are o key component to a safe back. This safety measure can apply to many settings, but it applies to strength training. Any individual partaking in heavy, compound strength training is being exposed to very strong forces. These weights and stress can be dangerous if not done properly. When you don’t have strength in the right areas, the chance for doing an exercise wrong increases.
Typically, if someone has weak glutes, not only does it affect the lower back, but it also affects the knees. If someone is lifting heavy weights, a good indication of weak glutes would be knee valgus. Knee valgus is the caving inwards of the knees during squat or other compound movements. This can cause many issues with the knees such as torn ligaments or inflammation. Yet another injury that could be prevented just by having strong gluteal muscles.
Being powerful muscles, glutes are also important for performance in some sports. Specifically, something explosive such as MMA or wrestling (related article). These sports require a lot of lower body power when trying to grapple an opponent or even throw punches (related article).
The glutes happen to be one of the largest muscles in the body so they naturally can produce some of the strongest forces. Therefore, the glutes should be prioritized during training to provide the best scenario for sports performance.
How To Build The Glutes
Well, first you have to understand how to build the muscles. Muscles have to be stressed for them to adapt and change. There are multiple ways to do so. You can use bodyweight movements, weights, or other modalities. You also have to consider training methodologies and principles. These will circle the ideas of intensity and volume. Intensity can be viewed as the amount of weight and stimulus, whereas volume is the amount of reps x weight.
For example, someone could squat with 400 pounds for 5 reps and cause a very intense stimulus, or someone could squat with 100 pounds for 5 sets of 15 reps. The volume will be high and cause a different kind of stimulus.
If you are reading this article, then you are more than likely looking to grow your glutes. This is accomplished by using higher volumes. How? Through a concept called hypertrophy. This is the breaking down of muscles and building back up larger more resilient muscle. This doesn’t necessarily make you any stronger, but it does increase the cross-sectional amount of muscle for the area trained.
Volume is the most easily manipulated, as well as, the most important variable for hypertrophy. When looking to grow any muscle, you need to put a strong emphasis on the amount of volume that is being used (Source).
Yes, you can do TOO much volume for a given exercise. My recommendation is to work in the 10-12 rep range for any resistance training, and the 15-20 rep range when using body weight as resistance.
This will help to mitigate any overtraining injuries. When overtraining is present, you can lower your immune response, have poor sleep, and increase your risk for injury. Volume can do a lot of damage that needs to be recovered from, so it is recommended that this be put into consideration (Source).
The other consideration for hypertrophy, specifically in the glutes, is recovery. Yes, you can dig yourself into a rut by overtraining, but you can avoid this by recovering properly.
You must work hard but recover harder.
Without taking time to recover, you are missing out on many increases in muscle gain. Sleep is just as important as well! Sleep is when most of your recovery happens, so if you are skipping out on sleep to work on your glutes, then you are stepping over quarters to pick up pennies (Source).
I will provide some sample workouts, however, they should resemble higher rep sets with moderate weight or none at all. The most important thing is that you are driving volume up if that is the desired result you are looking for.
Besides, the glutes are large, as mentioned previously in the article. Since they are a large set of muscles they get used during a plethora of activities or movements. Movements such as squats, deadlifts, kettlebell swings, lunges, and even push-ups (stabilization). This means that they can be targeted in many different ways.
You will have a large variety of exercises to choose from, but it doesn’t have to be complicated. Choose the ones that you prefer and work for you and stick to those. Again, the most important aspect is driving up the volume of your training sessions.
Check out an example dumbbell only glute workout video below! 👇🍑
Great Glute Workouts At Home
Things you can use for at-home glute workouts:
Check out some of the kettlebell sets available on Amazon here
Using any of these limited equipment can breed excellent results. You just have to be creative sometimes. Below are three sample workouts that you can try at home to build those glutes.
1 and ¼ bodyweight squats
4 sets of 15 reps
Glute Bridges (both legs)
4 sets of 25 reps
Single-Leg Glute Bridges
4 sets of 12 each leg
Dumbbell reverse lunges (alternate legs)
5 sets of 8 each leg
Jumping cycle lunges
4 sets of 20 total
Kettlebell Sumo Deadlifts
5 sets of 10 reps
Dumbbell Weighted Glute Bridges
5 sets of 12 reps (pause at the top)
5 sets of 20 reps
Kettlebell Goblet Cossack Squat
4 sets of 10 each leg (20 total)
5 sets of 20 total (10 each leg)
Banded Hip Marches
5 sets of 30 seconds
Dumbbell Stiff-Legged Deadlifts
5 sets of 12
Bodyweight Good mornings
5 sets of 20
Lying Side Leg Raises
5 sets of 10 each leg
Using these three workouts you can focus on and target the glute muscles. There are multiple parts to the glutes, as described previously, and these workouts do a good job of attacking all angles. This will help to build a larger, stronger, and well-rounded look for the glutes.
In addition to these glute specific exercises, there are other machines and equipment that you could use at a gym. These, however, are just designed to be done from the comfort of your home!
I briefly mentioned the use that glutes have for performance in combat sports. These workouts may provide some benefit concerning increased sport’s performance; however, more resistance and stimulus may be needed to get the desired effect.
The body does adapt and will need to be given even stronger stimulus to get to the level needed for combat sports. A study showed that bodyweight gluteal exercise did not provide a sufficient increase in hip extension (important for power production), however, they were able to conclude that a stronger stimulus would have possibly elicited the desired effect (Source).
Check out the video below for more glute exercises you can try in the gym! 🍑👇
Putting It All Together
To close, you can look back and see that there is more to training glutes than meets the eye. You may see women doing glute bridges for hours to gain that desired aesthetic quality, but more is going on than you realize. There are a lot of principles that need to be acted upon to properly and efficiently grow the glutes. Glutes are a group of muscles that can be trained from home very easily. If aesthetics is the goal, then little to no equipment is required.
However, some may be wanting to increase strength and power in this area for sports. These muscles can produce some of the strongest and most powerful forces in the human body. So, it is obvious that you would want to work on the glutes to get better at sports. Combat sports especially use the glutes for throwing punches or grappling.
Growing glutes will involve principles of hypertrophy. The best way to accomplish hypertrophy is to drive up volume. Volume is the most easily adjusted variable when considering any type of pf exercise, so it only makes sense to use it.
Always make sure to recover properly from any training you may be doing. This can be done by ensuring quality sleep and nutrition. Without proper recovery, you will run the risk of becoming overtrained. Overtraining can increase your risk of injury or even cause you to lose progress with your training.
Try out the provided workouts to see if you can make some gluteal gains. Feel free to adjust weights as needed. Seeing as the volume is what we are going for, you typically want to keep the weights a little lighter to reduce any risk of injury.
However, if training for any sport’s performance, you will need to increase weight and drop some of the volumes when training the glutes. This will ensure that you train the muscles for the desired effect (power and strength). Bodyweight alone will not be enough of a stimulus.
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(1). Figueiredo VC, E. A.
Figueiredo VC, e. (2019). Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training.
(2). 3rd, C.
3rd, C. (2019). Overtraining syndrome in the athlete: current clinical practice.
(3). Mônico-Neto M, E. A.
Mônico-Neto M, e. (2019). REM sleep deprivation impairs muscle regeneration in rats
(4). Akuthota V, E. A.
Akuthota V, e. (2019). Core stability exercise principles.
(5). Cochrane DJ, E. A.
Cochrane DJ, e. (2019). Does short-term gluteal activation enhance muscle performance?