How to grow glutes at home without weights [WORKS 100%]

Do you wish to amp up your glutes but lack access to weights such as barbells or dumbbells? Don’t worry, even if you only have your body weight to work with, you can increase your glutes without carrying heavy weights.

If done correctly, bodyweight exercise can help you grow glutes. First, workouts that target the glute, such as the glute bridge, are required. Then, you must use strategies to gradually overload your glutes so that they are continually challenged to grow back bigger and stronger.

Doing exercises may not be enough to build muscle.

To see results, make sure you’re gradually stressing your muscles and driving them to rebuild larger and stronger than before. 

Consuming adequate protein and eating in a caloric surplus, i.e. eating more calories than you can burn, are other essential factors in muscle gain.

If you want to know how to grow glutes at home without weights, then you’re in the right place. Being with bigger and stronger glutes can be particularly beneficial for women, as this area of your body is linked closely to your core, balance, and posture. The best glute exercises done correctly can also help you improve other areas of fitness such as your overall strength and conditioning.

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What you will learn here:

5 key elements to growing your glutes at home without weights

When it comes to working out, most individuals have objectives. Some are mental: beating a personal best, running a half marathon, or simply feeling your strongest, fittest, and happiest self.

Others are motivated by aesthetic factors. Consider enhancing your stomach definition, arm muscle strength, or glute growth.

That’s right: everyone has some sort of ultimate goal in mind: everyone to their own. However, if your motivation is of the latter type, and more particularly, glute-focused, you’ve come to the perfect spot. There’s a lot of contradicting advice on the Internet regarding how to create a booty. It is feasible to get a larger bum by working out. Following bad advice, on the other hand, may lead you away from your fitness goals.

While it is true that you cannot ‘spot’ train certain regions to lose weight – rather, a more well-rounded approach is required – you can spot train body parts to gain muscle.

Are you ready to learn how to make a booty?

Postworkout picture. Staying active even when traveling. Tenerife 2019

Continue reading for the seven best methods for not just strengthening glute muscles, but also conquering every exercise. You’re really welcome.

1. Invest in basic home glute equipment

Squat with hip abduction at home by Kristina Mikolcic
Basic booty equipment: exercises/yoga mat & booty band

Gone are the days when you need to buy expensive gym memberships to hit the best glute-toning exercises and get bulk glutes. Booty bands, ankle weights, and other basic glute equipment are some of the least expensive equipment but can give you an amazing butt.

You will never get the best booty results with just bodyweight glute exercises! Here are 3 basic pieces of glute equipment every woman should have.

Working out at home has several perks. With an at-home gym, you can effortlessly work out without losing focus on your health goals. You may save money on gym memberships, time spent traveling, avoid crowds and waiting for machines, and avoid dealing with inclement weather. Your toughest problem may be deciding where to keep the equipment. If you don’t have enough space for a true home gym, you’re likely to utilize a tiny place as your training room, such as your living room, bedroom, or office.

RESISTANCE BANDS

Enhancing your glutes for athletic performance or aesthetics, resistance bands – specifically, booty bands are the number one piece of equipment you should have. 

Personally, they are my favorite workout accessorize because of their efficiency: they will help you target and feel all your glutes muscles.

They are not expensive, easy to use, versatile, and easy to transport.

They are your best friend when you are on the go (traveling, holidays) and you are not able to train in your home. 

ANKLE WEIGHTS

Adding weights to your exercises is a no-brainer if you want to boost the intensity of your workouts. Dumbbells are a popular choice, but you’ve probably seen ankle weights tied around the ankles of your favorite fitness instructors. These wearable weights may help you level up your workouts and tone your muscle group, but just like any other piece of exercise equipment, you must know when and how to use them.

Weights are a terrific way to add a little additional difficulty to your workout, and ankle weights are small, portable, and adaptable. They neatly strap around your ankles, allowing you to move freely without having to hold, pick up, put down, or chase after loose dumbbells or weights.

It can significantly strengthen and grow glutes if done properly.

YOGA MAT

A yoga or workout mat is a basic piece of equipment that every woman should consider to invest when planning to do her workout session at home. There are 3 obvious reasons for that:

  • you need to feel comfortable while working out: feeling pain in your knees, elbows, head, and back is not motivational at all. 
  • you need to be safe: working out on carpet, parquet or tiles can be dangerous. You can easily do the wrong steps, slip, fall out, and get injured. Furthermore, doing your routine on the mat allows you not only to train safely but to perform exercises correctly.
  • mental preparation: when we are preparing space we are mentally preparing our brain for a workout session.

TOP 2 HOME OBJECTS AS ALTERNATIVE EQUIPMENT

Taking the correct steps toward your fitness objectives does not necessitate the purchase of expensive equipment or the payment of an exorbitant gym subscription.

With the correct amount of dedication and a little ingenuity, you can work on your ideal physique from home with a few home alternative objects.

Get in there, shred, and take notice of these common household objects that may be used in place of gym training necessities.

RICE BAGS

Were you able to stock up on rice bags at home? Great! This implies you now have access to a new set of weights. A hefty stack of rice may be used as an alternative for barbells. Smaller bags can also be used as a substitute for dumbbell training.

WATER JUGS OR TUMBLER

The kettlebell is, without a doubt, the most versatile piece of gym equipment. Kettlebells may be used in a variety of workouts, and happily, substitutes are just as easily available. A jug full of water is a terrific substitute that may completely imitate the kettlebell if you’re seeking a replacement.

2. Learn what exercises are targeting specific part of your glutes

When performing an exercise, you must ensure and understand that the activity you will undertake is appropriate for the target muscle.

Let’s take an example.

If you want to grow your glutes, but you are doing a lot of cardio, such as running, that will not grow your glutes.

Just opposite, your muscles mass will start to reduce.

Another example is – if you want to grow your glutes, calf raise exercises are not targeting your glutes. Just because you are doing your lower body, this exercise is very obvious targeting your calves, but not your glutes.

If we want to grow our glutes, we have to know and understand what specific exercises are targeting specific muscle groups.

To build a perfect butt, we have to target our glutes and lower body from all angles and plains.

We have to perform fundamental compounds exercises such as squats, deadlifts, and glute bridges. But we also have to perform isolation exercises and one-leg exercises that are focusing more on specific muscles.

For example, if you are performing squats, the muscle that is mainly targeted is your gluteus maximus and quads.

As you can see, in this exercise, gluteus minimus and medius are not that active/targeted.

In order to build balanced and nicely shaped glutes, we will also have to perform exercises such as donkey kicks, fire hydrants, and ideally with a resistance band/glute band.

Examples of these exercises are primarily targeting your gluteus medius and minimus.

Do you get the point?

Knowledge is your power and we must know why we are doing some exercises, how they work and what result they can give us.

3. Focus on the mind-muscle connection

Seated Hip Abduction
Booty bands are perfect to practice mind-muscle connection.

You’ve undoubtedly heard your favorite trainer mention the mind-muscle link several times. But do you fully understand what they’re asking you to accomplish? Continue reading to learn how to connect your thoughts to your muscles and maximize every rep.

The mind-muscle link is a purposeful, intentional, and accentuated muscular contraction. It demands you to concentrate the tension you produce during a movement pattern on the muscle or muscle group that should be operating, and it is the difference between passively and actively moving the weight. And it’s critical because employing the mind-muscle link to pursue an internal focus will result in superior long-term benefits and grow your glutes faster. 

The brain controls movement, and comprehending the signals that meet at the crossroads of mind and body is the first step toward muscle contraction. The motion can help you enhance communication between what you want your body to perform and what your body does. When your haste, you don’t allow yourself enough time to consider and perform.

While executing the exercise, actively consider which muscle you want to work.

Consider this: a single muscle head is composed of SO MANY separate muscle fibers. When you enhance your mind-muscle connection, you increase the number of fibers engaged during a lift.

4. More supersets less rests

A superset is a type of strength training in which you go fast from one exercise to another without resting in between the two exercises.

Typically, you will take a brief rest between sets of activities to catch your breath or to get a sip of water. This also allows the muscles to heal. However, during supersets, you continue from one set to the next without taking a pause.

This can result in muscular, cardiovascular, and other health benefits in a shorter exercise session.

Supersets can be utilized to perform more exercises in a shorter amount of time to build glutes. Instead of resting, you execute another exercise while your muscles recover from the previous session. You can return to the first exercise for another set and repeat the process until you need a break for a drink or recuperation.

5. Combine single-leg movements with compounds exercises

Single Leg Romanian Deadlift
Example of single leg movement: Single Leg Romanian Deadlift at home
Example of compound exercise: replace dumbells for bottles of water and you can do the same at home

Compound exercises are those that engage numerous muscular groups at once. A squat, for example, is a complex exercise that targets the quadriceps, glutes, and calves.

You may also target more muscles by performing complex workouts, which combine two exercises into one action.

The most obvious advantage of compound workouts is that they make good use of your time. If you just have a limited amount of time to exercise, concentrating on complex exercises will allow you to train more muscles and create greater strength.

Other potential benefits include:

  • consuming more calories

  • strengthening intramuscular coordination

  • increasing heart rate

  • increasing adaptability

  • enhancing strength

  • increasing muscle mass

Eat Food That Make Your Butt Bigger

Foods can increase fat and lean muscle mass in your buttocks.

Your buttocks are made up of glute muscles and fat. To improve the appearance of your butt, you must not only increase the size of the glute muscle but also add a fat layer to make it look round and shapely.

Protein-rich foods aid in the growth of lean muscle mass, while high-calorie foods aid in the accumulation of fat. But it doesn’t mean you can eat junk food! Here’s what you should include in your diet.

PROTEIN

Do you necessarily involve protein to bulk up your glutes?

News flash: YES, protein is required for muscular growth. Find out why protein is so vital when it comes to training for those all-important glute increases!

Your body has over 600 muscles, the greatest of which, believe it or not, are located in your posterior and are known as your glutes. They are robust and muscular, and few people realize that they are made up of three distinct muscles: the gluteus maximus, gluteus medius, and gluteus minimus. These muscles assist you in doing ordinary daily movements such as sitting, walking, jogging, and leaping.

When you hear the term protein, you probably think of the most developed person you see strolling around the gym or a 5-star athlete, however, eating a lot of protein won’t provide you massive muscles since it’s not that easy to create them. Regular weight training, such as deadlifts, step-ups, squats, lunges, and Bulgarian squats, will help your glutes grow, and protein is essential for helping your muscles recover and grow stronger and larger once healed. So eating more protein without exercising will not help you increase your glutes.

Protein meal: chicken, mozzarella, salad and carrot

TOP 5 PROTEIN-RICH FOODS YOU NEED IN YOUR DIET

  1. SALMON — Salmon is a high-protein food that can help you get a healthy-looking butt that is well-toned and rounded. Salmon also includes Omega 3 fatty acids, which provide several health advantages.

  2. EGGS — Rich in riboflavin, vitamin B12, selenium, and phosphorus, eggs are an excellent source of nutrition. Vitamin B helps your body create more energy, which is essential for achieving a raised buttock.

  3. LEGUMES — You may eat a variety of legumes, including peas, beans, peanuts, and lentils. Legumes’ high protein content can increase muscle synthesis and gluteal development.

  4. NUTS —  There are several varieties of nuts that you may include in your diet. Almonds and cashew nuts are two typical nuts that are high in protein, vitamin E, calcium, potassium, and magnesium. As a result, if you want to increase the size of your buttocks, you should eat nuts.

  5. AVOCADOES — the fruit is high in nutritious proteins, lipids, fiber, magnesium, potassium, vitamin B6 and vitamin C, making it a must-have in your diet if you desire a large butt. Avocados are also high in antioxidants, which help to decrease muscle damage caused by exercise, allowing you to recover faster.

CARBOHYDRATES

Carbohydrates are essential for muscular development.

Protein aids in muscle building and repair, but carbohydrates also play a role since they provide the fuel that enables this growth. So, by avoiding or limiting carbohydrates, you may be sacrificing a significant amount of muscle-building potential.

Carbohydrates are not the enemy but there is a major difference between good quality complex carbohydrates from whole foods and simply sugary carbs from processed foods.

Refined and processed carbs raise blood sugar and insulin levels, stifling muscle building and increasing the potential for fat accumulation.

Here is one of my top two carbohydrate meals that you can also start to consume to grow your glutes:

  1. SWEET POTATO is highly rich in carbohydrates and it will definitely help you put some weight on your buttocks.

    So, while everything up until this point has been about protein and muscle, we’re now getting into the non-protein components of the diet.

     

One of the benefits is that part of the carbohydrates from sweet potatoes are quickly stored as glycogen, which your glutes utilize when exercising.

Your workouts will be less effective if you don’t have them.

More importantly, it has a lower glycemic index (GI) than ordinary potatoes, giving it a more consistent source of fuel that your glutes will undoubtedly require to get through rigorous workouts.

In addition, sweet potatoes have more fiber and calcium than normal potatoes.

 

  1. OATMEAL

    The carbohydrates in oatmeal, like sweet potatoes, make it an excellent source of fiber and energy.

    Second, carbohydrates are vital post-exercise, especially when combined with protein (i.e. glycogen resynthesis), which oatmeal also provides, since it helps recharge your tank for the demands of your next workout.

    Last but not least, have you ever heard of protein sparing? In the context of muscle growth, it’s simply utilizing other macronutrients for energy, such as fat and carbohydrates, to keep your muscles from breaking down.

    And carbohydrates do a better job doing it than fats, making oatmeal, in my opinion, one of the top super meals for growing your buttocks.

FATS

If you overheard someone saying you can build a bigger bottom by eating fat, you’d probably turn around and tell them that those were the stupidest things you ever heard.

Contrary to what that person probably thinks, it’s quite the opposite: Eating fat will help boost muscle growth and reduce soreness in your glutes.

Here are some different examples of healthy fats that you may want to try and incorporate into your daily calorie intake:

  1. PUMPKIN SEEDS – pumpkin seeds are a tasty and healthy snack for a well-balanced, booty-building diet.

    1 ounce (28 grams) contains 8.5 grams of protein, as well as a variety of healthy fats, fiber, manganese, iron, and phosphorus.

    These seeds are also high in magnesium, with a single ounce supplying 40% of your daily requirements (28 grams).

    Not only does your body demand magnesium for muscular function and metabolism, but it may also require more of this vitamin during physical exercise, making it even more crucial to consume magnesium-rich meals.

 

  1. NUT BUTTER – nut butter such as cashew, almond, and peanut butter is high in healthy fats and critical elements such as vitamin E, magnesium, potassium, and calcium.

    Each tablespoon (16 grams) contains around 3.5 grams of protein, making nut butter an easy way to increase the protein value of your favorite snacks.

    Although additional study on nut butter is needed, several studies show that including nuts in your diet may help you gain muscle.

    A study of ten persons, for example, found that consuming 2.5 ounces (75 grams) of whole almonds per day greatly increased exercise performance in bikers.

Grow glutes at home without weights with this exercises

Kristina Mikolcic - Booty progress in 2 months

6 Bodyweight Glute Exercises for a Beginner

Bigger glutes are not only more attractive  – believe it or not, they have a huge impact on your overall health.

A flat, atrophied buttock can contribute to tight hips and a range of back issues. And if it hasn’t already, just wait; it will be shortly.

A flat buttock is an indication of tight hips and hamstrings caused by insufficient glute activation. In a perfect world, they would all function together to support the pelvis and allow for years of fluid mobility.

But how do you go about changing this? And what are some good glute exercises?

Instead of walking or traversing the stairs, we use elevators and drive short distances in our automobiles. We are really deactivating our glutes by simply sitting.

Increase your walking time.

Squeeze your glutes one at a time throughout the day, and include these beginning glute exercises in your lower body routine to get rid of a flat-ass syndrome.

Ex. 1) GLUTE BRIDGE

It’s one of the finest motions for improving glute activation patterns. For an even more difficult glutes workout, perform the weighted version using a barbell.

How to do it: Lie face-up on the floor with your knees bent 90° and your feet flat on the floor. Squeeze your glutes to bridge your hips to the ceiling. Your shoulders and hips are the only parts of your body that remain on the ground. Hold for two seconds, then drop your hips without contacting the ground. Repeat for a total of ten times.

2 sets of 10 repetitions with a 30-second break in between.

Ex. 2) DOWNWARD DOG

This yoga pose strengthens the hamstrings, shoulders, and back, but it is underappreciated for the glutes. Squeeze the glutes and you’ll realize how much easier and more effective it gets.

How to perform it: From your hands and knees, move your hands out from beneath your shoulders, extending your arms at a 45° angle. Tuck your toes inside your socks. Exhale by straightening your legs and lifting your buttocks and abdomen toward the ceiling. You should be up on your toes with your knees slightly bent. Drop your head between your arms, straighten your arms and legs, and push yourself back on your feet. Press your heels into the floor as far as they will go.

2 sets of 10 repetitions with a 30-second break in between.

Ex. 3) INVERTED HAMSTRING

This motion forces your glutes to fire (activate). Such motions become habitual at the gym and in everyday life.

How to do it: balance on your right foot while maintaining your stomach firm and your shoulders back and down. Bend at the waist, with both hands out to the sides, and stretch your left leg back, firing the left glute. Your shoulder and heel should move in unison to make a straight line. Return to the beginning position and swap legs, executing 10 reps on each leg.

2 sets of 10 repetitions with a 30-second break in between.

2 sets of 10 repetitions with a 30-second break in between.

Ex. 4) QUADRUPED HIP EXTENSION

This technique stretches the glutes well. The more glutes you engage in, the better you’ll perform.

How to do it: get down on all fours and sag your lower back. Holding the lumbar arch, push your hips back as far as you can. A stretch in and around the hips should be felt. Return to the beginning of the procedure and repeat it.

2 sets of 10 repetitions with a 30-second break in between.

Ex. 5) LUNGES

This full-body stretch can tell you how well your glutes are activating.

How to do it: begin by moving forward into a lunge with your left foot. Hold the stretch for two seconds by placing your right forearm on the ground and your left elbow on the inner of your left foot. Then, using your left hand outside your foot, lift your hips up and point your front toes up. Return to a standing posture and repeat with your right foot. Continue to alternate sides.

2 sets of 10 repetitions (per side) with a 30-second break in between.

Ex. 6) SQUATS

Yes, this technique works the hips, knees, and ankles, as well as the surrounding muscle. The secret, though, is to use your glutes to produce power—no glutes, no ups.

How to do it: stand with your feet slightly outside your shoulders and your hands behind your head. Squat with your knees behind your toes and your glutes squeezed. Hold this position for two seconds before leaping vertically. In midair, pull your toes to your shins to prepare for landing. Land lightly in the starting squat position, hold for three seconds, and repeat for ten reps, making sure to land with the hips back and down.

2 sets of 10 repetitions (per side) with a 30-second break in between.

5 Advanced Glute Bodyweight Exercises with Supersets

If you are an advanced fitness enthusiast, these five advanced bodyweight exercises will add to extra glute burn.

If you want to spice up your existing workout routine, we suggest you try this one:

Ex. 1) JUMP SQUATS

Jump squats include intense action in the workout, which improves the response of your fast-twitch muscle fibers.

Because it is an abrupt action, it also includes some cardio in your program, which can help you lose weight (further emphasizing the shape of your butt).

How to do it: Stand up straight with your feet shoulder-width also apart. Lower yourself into the typical squat stance, and now comes the fun part. Instead of slowly pressing forward, activate your buttocks, hips, legs, and abdominal muscles and leap up from this crouched stance. Land lightly on your feet, then slowly drop yourself back into a low squat position, repeating eight to twelve times.

Ex. 2) BULGARIAN SPLIT SQUATS

These split squats work your glutes while also increasing lower-body bulk, improving hip mobility, and strengthening your legs.

How to do it: place yourself in front of a bench or stool, with your back to it. Stretch your right leg behind you till the top of your right foot rests on the bench. Bend your left leg at the knee till it creates a 90-degree angle at the knee and your right knee touches the floor.

Your right knee should be slightly bent and resting on the floor. Avoid putting any weight on that knee. To return to the starting position, pause, then press upward with your left leg. Rep eight to twelve times, then switch legs.

Ex. 3) SINGLE-LEG GLUTE BRIDGE

When it comes to workouts, we don’t need to make up new things when old becomes easy. A glute bridge is a perfect exercise for beginners, but if you want to make it spicy, just switch to a single leg glute bridge and in a second you have a progressive overload.

How to do it: lie down on a towel or yoga mat, face up. Your arms should be at your sides, and your feet and knees should rest flat on the floor. Raise your right leg off the ground and bring your right knee up and towards your head while engaging your butt and core.

From this beginning posture, drive your left knee into the ground and lift your hips into the air, raising your buttocks. Go as high as you can, pause, and then return to your starting position. Rep eight to twelve times, then switch legs.

Ex 4) SINGLE-LEG SIDE LUNGES

The lateral lunge strikes your glutes from the sides, whereas the preceding workouts were more forward and backward motions. This guarantees that you get a well-rounded exercise.

How to do it: begin by standing tall with your feet slightly wider than your shoulders. Place your weight entirely on your right leg and bend to the right until your right knee creates a 90-degree angle. Your left leg should be straight, forming a triangular shape. To return to the beginning position, press your right leg into the floor.

Repeat on the other side, alternating back and forth for 16 to 24 reps. To increase resistance, if you have it in your home, consider carrying a weight or dumbbell in front of your chest while doing the side lunges. Remember also that as a weight you can use books or bottles of water.

Ex. 5) HYDRANTS WITH LEG EXTENSION

This exercise requires a full range of motion, which you will feel throughout your glutes but notably on the sides of your buttocks.

It’s ideal for tightening up any excess fat above your thighs.

How to do it: position yourself on all fours on a towel or yoga mat. Your hands should be under your shoulders, arms straight, and your knees under your hips, back, neck, and back of your head level. Swing your right leg up and to the right without straightening it. Aim to have your knee as high to the side as possible. Sway or swing your back or left leg to stress your glutes. After a little pause, drop your right leg.

Rep with your left leg, alternating back and forth for eight to twelve repetitions.

Summary

Even if you only have your body weight to work with, you can increase and grow your glutes.

Follow these steps, apply them to your daily and workout routine and you will be amazed by the results you can achieve one month from now. 

If you want to learn more about how to start gaining weight and curves in the right places, check out our complete guide for gaining weight here.

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FAQ

  • Is it possible to grow glutes without weights?

    To grow your glutes at home without weight you have to have a plan and monitor your process from week to week.

    If you're a beginner, your glutes muscles will show great results only with bodyweight glute exercises. But, once when your glutes muscles stop to react on training (you don't feel any soreness, you stopped to see the results in the mirror, the exercises become too easy,...), to continue growing your glutes from home, you will have to add some resistance and work on progressive overload. It would be recommended to purchase some low-cost booty equipment such as a booty band, ankle weights, or dumbbells if that is an available option for you.

    Another option is being creative and using some house objects as weights (bottles of water, rice bags, books). But, keep in mind that safety is your priority.

    If buying some booty accessories is not the option, choose progressive overload only with your body weight. An example of progressive overload with your bodyweight will look like this: a beginner will perform a glute bridge on both legs. In progressive overload, you can perform a glute bridge with one leg, while another one is in the air.

     

  • Can you grow glutes at home?

    Anyone can grow their glutes at home if they continuously stick to these 3 factors: eat more nutritive food, eat more protein, and do resistance training. A combination of all these three elements will develop a shaped, perky and rounded butt.

     

  • What butt exercises are the best to grow glutes?

    The best exercises to grow your glutes are compounds exercises such as glute bridge, squat, and deadlifts which you can perform all without any weights. Then isolation exercises with booty bands such as fire hydrant, donkey kickbacks, and rainbow. And lastly, single-leg movements such as Bulgarian split squat, Pistol squat, or single-leg hip thrust.
    This are the best glute exercises to grow and developed a balanced, shaped, and beautiful butt in all areas.

     

  • What to eat for a bigger but?

    To gain a lean muscles mass and less possible fat, we have to consume all kinds of foods. That means consuming all groceries: proteins, fats, carbs, vegetables, and fruit. This healthy and nutritive food together with a workout will put the weight in the 'right places'.

Kristina Mikolcic

Helping women to become their most sensual selves through fitness & dance

support@kristinamikolcic.com

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