“6 Best Glute Building Exercises To Grow Glutes At Home” – Monica May

 

Ladies, let’s build that booty!!!

It can be so hard to build some serious muscles, especially if you’re not glute dominant.

However, with the right exercises, you can make some serious changes for sure.

That’s why, I decided to pack the best glute building exercises for you!

These are the exact same exercises I do in my booty routine to grow bigger glutes.

They helped me build strong and big glutes, and in my opinion, these are the best glute exercises for mass.

And that’s not it!

I packed all of them in a 18 minute follow along video workout, so you can try them too!

You can do this workout  in the comfort of your own home, or at the gym.

Just grab a kettlebell and a booty band.

We are starting right now!

But First, WARMUP


In my video, I squeezed in a 2 minute warm up.

However, if you are having troubles to activate your glutes, you should do my full glute activation workout first!

 

This 6 minute warmup will help you warm up those glutes and get them ready for the workout.

You see, most of us are quad dominant, which means it can be pretty hard to even feel our glute muscles when doing basic exercises such as squads and deadlifts.

This means that if you’re just jumping into your booty workout, your glutes will most likely take the backseat, letting your legs do all of their job.

But, with the proper glute activation warm up, you’ll make sure to “fire up” those glutes and help them grow even bigger.

That’s why warming up is crucial when it comes to growing bigger muscles.

So, take the extra step and warm up first.

 

The Best Glute Building Exercises


 

In my 18 minute workout, I packed all of these exercises.

So if you want to try the workout, head on right away.

 However, we are breaking down the best glute building exercises right now!

 

1. Banded Squats

Adding a band to your squats is a great way to make sure your glutes take over the weight and the movement.

So, add a mini band around your calves, grab a kettlebell (or any other heavy weight) and squat it down.

Make sure to keep you back straight, chest out and head up throughout the whole movement.

Also, at the end of the movement make sure to squeeze your glutes.

2. Banded Deadlifts

Deadlifts in general will target the booty and the hamstrings.

However, adding a mini band to your deadlifts, will make sure to target those side booty muscles.

Keep your back straight, spine neutral, and shoulders back throughout the whole movement.

Squeeze your glutes at the top.

3. Sumo Squats

There is one rule – narrow squats target the quads, wider squads target the booty.

That’s why sumo squats are so good at working those glutes muscles.

So, for this exercise we are squatting with our legs wider than usual.

Keep your back straight and chest up throughout the whole movement, and squeeze those glutes at the end.

4. Curtsy Lunges

Curtsy lunges are a great lunge variation for the glutes.

You don’t even have to go crazy with crossing your legs, just a little bit will do the trick.

Make sure to keep you back straight, chest out and head up.

Keep those knees at a 90 degree angle, and don’t slam your knee on the floor (keep it just above it).

5. Hip Thrusters

I think it’s safe to say that this is the best glute exercises for mass.

Lean your back on a bench, or if you don’t have one, you can use a couch.

Grab a heavy weight and add it on you pelvis.

This exercise is better done with barbell, however if you don’t have one, you can use a kettlebell or a dumbbell, just like me.

6. Kettlebell Swings

And last but not least, the kettlebell swings.

I just love this exercise for so many reasons.

And it’s true, this is more of a full body exercise, however, I find it to be a great finisher for my glute workout routine since you’re still generating the momentum from your glutes and hips.

So, grab a kettlebell, keep your back straight and spine neutral.

An important thing to keep in mind when doing kettlebell swings is to never round your back and always generate momentum from the hips.

Your hands are there just to hold the weight – nothing more.
Your glutes and hips are generating the momentum and basically lifting the weight.

Now Head On To Try The Full Workout


I packed all of the best glute building exercises in a 18 minute workout!

So head on to try it out right now!

Just click play and let’s do this workout together.

For more booty exercises, check out my video:


Also, if you’re having troubles to grow your glutes, make sure to learn more about it in my video:

 


I really hope you like my best glute building exercises.

If so, don’t forget to share them with your friends!

Till next time, babes!
xoxo

 

If you like my “6 Best Glute Building Exercises” don’t forget to share them with your friends!