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The gluteal training to do at home is simple, easy and allows you to work the gluteus medius, maximum and minimum, in addition to the calf, thigh and front and back of the leg, through exercises that can be done with or without the use of weights.
These exercises help to improve muscle strength, fight cellulite and make the butt firmer and less saggy. In addition, the glutes are part of the core, which is a group of muscles responsible for supporting and stabilizing the body, improving posture and supporting the hips.
To do the exercises for the glutes, it is important to take into account the physical conditions and limitations of the body to avoid any type of injury such as back pain or gluteal tendonitis.Therefore, a medical evaluation and guidance from a physical educator is always recommended.
How to do the gluteal workout at home
Home glute training can be done 1 to 3 times a week, in 2 to 5 sets of 10 to 20 repetitions, depending on the exercise. The ideal is to choose from 4 to 6 exercises per workout.
It is important, before starting training, to warm up to improve muscle performance, activate circulation and prevent injuries. A good warm-up option is to stand and lift one leg, bent at a 90-degree angle to hip height, alternating legs as if you were marching in the same place for 5 minutes. Another option is to go up and down stairs for 5 minutes, for example.
Some exercise options to do a gluteal workout at home are:
To start training the glutes, a good exercise is the bridge, as it helps to stabilize the core by working the glutes, back and abdomen, in addition to being another form of muscle warm-up.
How to: Lie on your back, arms in line with your body, bend your knees and place your feet on the floor with your heels in line with your knee. Squeeze your abs and glutes and lift your hips off the floor until your body forms a straight line from your knees to your head. Hold this position for 5 to 10 seconds and lower your hips. You can do 2 to 3 sets of 8 to 10 repetitions each.
Option with weight: the bridge does not need weights, however you can use a gym ball underfoot to increase the difficulty of the exercise and work your balance.
2. Bridge with leg lift
The leg lift bridge helps to strengthen the glutes, abs and lower back, as well as improve the stability of the hips.
How to: Lie on your back, arms in line with your body, bend your knees and place your feet on the floor with your heels in line with your knee.Squeeze your abs and glutes and lift your hips off the floor until your body forms a straight line from your knees to your head. Lift one leg, without letting your hips drop to the floor between repetitions. Return the leg to the starting position and repeat the movements with the other leg. You can do 2 to 3 sets of 15 to 20 repetitions each.
Option with weight: You can use a shin guard on each leg to intensify the exercise.
3. Foot to ceiling lift
The foot-to-ceiling lift is a good option for the glutes, as it works strength and endurance. In addition, it helps to strengthen the abdomen and legs.
How to: Get on all fours, with knees hip-width apart and arms straight in line with your shoulders. Lift one foot towards the ceiling, keeping the knee bent. Care must be taken not to arch the back, which must always be straight. Return the leg to the starting position.Repeat this movement 15 to 20 times for each leg for 4 to 5 sets. One option to make the exercise difficult is to make short movements, keeping the leg always on top, without returning to the starting position.
Option with weight: you can use shin guards, one on each leg, to intensify the muscular work.
4. Side leg raise
The side leg raise works on strength and glutes, as well as strengthening the legs and abs.
How to: place your hands and knees on the floor keeping your back straight and your abdomen contracted. Lift one leg out to the side to hip height, being careful not to bend your spine. Repeat this movement 15 to 20 times for each leg for 4 to 5 sets.
Option with weight: you can use shin guards, one on each leg, to intensify training and muscle work.
5. Classic Squat
The squat is a complete exercise that works the glutes, thighs, calves, hamstrings, and abs.
How to: Standing, feet apart, shoulder-width apart. The back should always be straight and the abdomen contracted. Descend slowly bending your knees, leaning your torso slightly forward and pushing your buttocks well back, as if you were going to sit on an invisible chair. Descend until your knees are at a 90 degree angle and do not extend beyond your toes. Return to starting position. Do 3 sets of 20 repetitions with 1 minute rest between sets.
Option with weight: you can use as a dumbbell weight or a kettle ball and, if you don't have them, you can put one or more 1kg packets of rice or beans inside a backpack, for example. Grab the weight with both arms in front of your body and do the squat movement down with your arms in line with your body.
6. Bulgarian Squat
The Bulgarian squat is one of the most efficient exercises to work the glutes and thighs, improving muscle strengthening and stretching, as well as improving the flexibility of the body.
This exercise has the advantage of giving less overload to the lower back, as it works with one leg at a time.
How to: on your back, support one leg on top of a chair or bench, keeping the other foot on the floor. Flex the knee of the leg that is supported on the floor, descending as if you were squatting until it forms a 90 degree angle. Return to starting position. It's important to keep your spine straight and your feet and hips in line. Do 3 sets of 10 repetitions with each leg, resting 1 minute between each set.
Option with weight: you can use a dumbbell in each hand to do the squats or use a pet bottle filled with water or sand or a 1kg pack of rice or beans, for example.
Check out other ways to squat to strengthen your glutes and how to do it.
7. Side Squat
The side squat is another option to strengthen your glutes and thighs, in addition to working your inner legs.
How to: Stand with your feet hip-width apart. Step to the side with one leg, while pushing your hips back. It is important to keep the knee pointing forward towards the toes. Extend the other leg with the foot always on the floor. Lift the bent leg, returning to the starting position. Repeat the movement 15 to 20 times for 2 to 3 sets for each leg.
Option with weight: you can use a dumbbell as a weight and, if you don't have one, you can put one or more 1kg packets of rice or beans inside a backpack, for example. Grab the weight with both arms in front of your body and do the squat movement down with your arms in line with your body.Another good option to intensify muscle work and balance is to use a half ball.
What to do after training
After training your glutes, you should do stretching exercises to help relax your muscles, tone your muscles and prevent injuries.
Buttock stretches should include gluteus medius, max and min. To do these stretches, it is not necessary to use weights.
1. Hug your legs
The leg hug should be done lying down, allowing you to stretch the medium, minimum and maximum muscles of the glutes, in addition to the hips, legs and lower back.
How to: Lie on the floor with your belly up and bend your legs, holding them with your hands for 20 to 30 seconds. Repeat the movement 3 times. Another option is to hug one leg at a time, keeping the other leg straight if possible.
2. Twisting the back
This stretch allows you to stretch the gluteus maximus, in addition to helping to improve the flexibility of the hips, and should be done seated.
How to: Sit on the floor with your legs stretched out and your back slightly leaning back supported by your arms. Cross your left foot over your right leg and slide your heel toward your glutes. Make a slight twist of the trunk to the left side, placing the elbow of the right arm on the outside of the left knee and supporting the hand on the hip. Do this movement for 30 to 60 seconds. Repeat with the other leg.