5 Killer At Home Workout Exercises for Your Butt

By Valerie Solomon

There are plenty of ways to build strong glutes with no or minimal equipment at home. A strong backside looks great but can also help with low back pain and better daily functional movement.

These 5 killer at home exercises in this workout will activate your glutes in different ways (slow movements, and powerful jumps) and directions (side to side and diagonal) to help build muscle like never before.

Directions

Try this workout as a circuit.

Perform 8-12 repetitions of each movement.

Then repeat the entire circuit 3-5 times through.

  1. 4-3-1 Goblet Squat

    (this is also tough not holding any weight at all.)

    Stand with feet a bit wider than shoulder width apart. Lower down as if you are trying to touch your rear to a tiny stool that is placed way behind you. Butt goes back, not just down.

    Lower slowly for 4 seconds.

    Pause for 3 seconds at the bottom.

    Come up 1 second.

 
 
 
 

2. Side Lunge Shift

Shift side to side with no pause. Again, think about your butt going back towards that imaginary little stool behind you.

 
 
 

3. Diagonal Lunge

Step out to lunge at a forward and then backward 45 degree angle.

 
 
 

4. Curtsy Lunge Reach Across

Step back to Curtsy Lunge and reach down with your hand to get nice and low.

 
 
 

5. 180 Degree Jump Squat

Squat and burst up turning inthe air 180 degrees.

 
 
 

I hope you enjoy these movements! I’d love to hear from you if you give this a try. Find me on Facebook or Instagram!