8 Exercises to Tone and Grow Glutes from Home and Without Devices
With the arrival of the pandemic, the way in which many people began to exercise changed a lot. There were even those who liked spending so much time locked up at home, and the reality is that many people began to become active in terms of exercise routines.
You can exercise from wherever you are. The key is to be constant, and above all, complement it with an adequate diet if we want to see significant changes in our body.
Next, we bring you the best exercises to tone and grow buttocks from home and without devices.
- Glute activation
If you really want to see changes in the structure of your glutes, we highly recommend that you start doing glute activation. With this activation you will not only see how the muscle is activated, but in general you will work much better and you will notice more effective and faster results.
2.Glute Bridge
Glute bridge or gluteal bridge is an exercise that works the buttocks and the back of the legs; it also helps to strengthen the entire trunk musculature.
One of the best ways to do the glute bridge is this: Squeeze your glutes to lift your hips off the ground until your knees, hips, and shoulders are in a straight line. Hold for 1 to 2 seconds. Slowly lower your hips toward the ground. Complete the series on one side before repeating on the other leg.
- Bulgarian squat
With the Bulgarian squat it is more than clear to us that it is possible to work the leg completely and obtain very good results. And it is that the Bulgarian squat works many parts of the leg, but it is focused on the gluteus.
The Bulgarian squat, also called the leg raise split, is an ideal exercise to work your lower body and quickly tone your legs and glutes. It basically consists of placing the tip of one foot on a bench and bending the other leg until it is parallel with the ground.
- Stride with variations
To begin with, the strides are known for being a work or compound exercise, which means that we are going to be able to work a large part of the leg in order to transform it completely. Not just the gluteal area.
Some of the strides with variants that we can tell you about are pendulum strides, lateral strides, among many others.
- Deadlift
The deadlift technique works a large number of muscle groups. Among them, those of the lower back and hamstrings, toning glutes, calves and quadriceps, as well as in the upper back and arms, in addition to the trapezius and the muscles of the spine and hip.
Not only that, but you can also add weight to the deadlift as you gain more strength and endurance.
- Classic squats
The classic squat consists of flexing the knee, ankle and hip and then extending it by applying force to the ground with the legs. This particular exercise can also be done in different ways, some with weight, without weight, etc. It depends on your physical condition and above all on your technique.
- Reverse lunges
Reverse lunges are one of many people’s favorite exercises. In this type of exercise we will take one leg forward and the other leg back. You will work quadriceps, glutes, hamstrings, etc. Nothing better than doing reverse lunges and gradually adding more weight to them.
- Side lunges
Side lunges can also be done alone or with weight, depending on your physical condition. The side lunge is intended to strengthen the thighs and buttocks, and is an ideal exercise to complement with squats or traditional lunges for better results.
