Glutes workout at home: 5 gym alternatives to tone your butt

Are you looking for ways to tone your butt but have no time to hit the gym? Fret not, here are five glute exercises you can do at home that will not only shape your butt but improve your posture as well.
Glute exercises for toned butt
Give a shot to these glute exercises for toned butt. Image courtesy: Adobe Stock
Arushi Bidhuri Published: 5 Oct 2023, 17:30 pm IST
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Did you know glutes are the largest muscles in the body and play an important role? Strong glute muscles can help maintain a proper pelvic alignment during walking and running. It also supports your lower back and helps prevent injuries. So clearly they are important to maintain your overall posture and health. But most people think that it is only possible to do glute exercises at the gym and you can’t do it at home. Guess what, there are simple variations of glute exercises you do at the gym that can easily be done at home too. If you have been looking for ways to perform glute exercises at home, your search ends here!

NASM Certified Fitness Trainer and Nutrition Coach Tanvi Parikh recently took to her Instagram to share some of the best glute exercises you can do at home.

5 gym alternatives to glute exercises you can do at home

Here are some of the best glute exercises at home you can do if you don’t feel like hitting the gym:

1. Bulgarian split squats

Don’t like to push off the leg press machine with a single leg? Try doing a Bulgarian split squat instead. For the unversed, this exercise is basically a one-legged static lunge or squat that helps build strength.

How to perform? To perform this exercise, stand with one foot behind you on a bench. Lower your body into a lunge position, keeping your front knee over your ankle. Keep your back straight while you do this. Push through your front heel to return to the initial position. Switch legs and repeat on the other side.

Bulgarian split squats
Bulgarian split squats are a great glute exercise. Image courtesy: Instagram/iwillgetlean

2. Glute bridge walkout

Lying hamstring curls is an exercise that involves you lying on your stomach on the weight bench with the pad positioned between your ankles and slowly bending your knees. If you are looking for an alternative to this exercise you can do at home, you can try the glute bridge walkout.

How to perform? For this exercise, start by lying on your back with your feet flat and hip-width apart. Lift your hips into a bridge position. Walk your heels away, extending your legs forward. Reverse the walk back to the bridge while squeezing your glutes throughout the exercise. This exercise will target your glutes, and hamstrings, and build core strength.

Glute bridge walkout
Glute bridge walkout is a great alternative to lying hamstring curl. Image courtesy: Instagram/iwillgetlean

3. Banded abduction

Hip abduction helps strengthen and grow the gluteal muscles. However, if you are looking for an alternative for this exercise, you can choose banded abduction that creates somewhat the same tension required to tone your glutes.

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How to perform? Place a resistance band around your legs, just above your knees. Stand with your feet hip-width apart. Now engage your core and step sideways while stretching the band. Return to the starting position while maintaining tension. This lateral leg movement targets the outer glutes, improving hip strength and stability.

Do banded abduction
Do banded abduction instead of hip abduction to tone your glutes. Image courtesy: instagram//iwillgetlean

4. Single leg dumbell hip thrust

Single-leg dumbell hip thrust is the perfect alternative to the Smith machine B-stance hip thrust. It is easy to perform and all you need for this exercise is a dumbbell.

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How to perform? Begin in a supine position with your back on a bench one knee bent and the other leg extended. Place a dumbbell on the hip of the bent leg. Drive through the heel, lifting your hips and squeezing your glutes. Lower your hips and repeat the exercise. Alternate legs once you have completed the desired repetitions on one side.

Single leg dumbell hip thrust
Single leg dumbell hip thrust is a good glute exercise you can do at home. Image courtesy: Instagram/iwillgetlean

5. Banded donkey kick

Glute cable kickbacks are an excellent isolation exercise that targets the glute muscles, along with your calves, hamstrings, and core. A good alternative to this gym exercise is a banded donkey kick.

Place a resistance band just above your knees, while positioning your hands and knees on the floor. Lift one knee, pushing your foot toward the ceiling against band resistance. Squeeze your glutes lower and repeat. This exercise targets the glutes, enhancing muscle activation and promoting hip stability. Switch legs and perform the exercise.

banded donkey kicks
Do banded donkey kicks to shape your butt. Image courtesy: Instagram/iwillgetlean

Benefits of doing glute exercises

Doing these glute exercises not only helps strengthen this muscle group but also helps stabilise your core and pelvic area, improving your posture and reducing the risk of injury, shares Tanvi Parikh. Plus, these exercises help build a strong core and pelvic area, by improving your posture, balance and your breathing. It will also help lower back pain and make everyday exercise easier.

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About the Author

Arushi Bidhuri is a journalist with 6 years of experience in writing, editing, and conceptualizing story ideas in different genres, including health and wellness, lifestyle, politics, beauty, fashion, etc. Arushi has a strong connection in the industry that helps her write concise and original stories as she believes in working towards writing pieces that can enlighten people. ...Read More

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