Best Exercises For Glutes Without Going To The Gym

By:    Published: October 13, 2011

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One of the tougher areas to shape and tone is the glutes. While many lower body activities focus on the legs, few are focused on the gluteus maximus area. Fortunately, we've found some of the best workouts for your glutes, all of which can be done without having to go to the gym or even leave your own home. Whether this area is too flabby or too flat for your tastes, these exercises will give your butt the boost it needs.

Lunges

  1. Stand with your feet hip-width apart and hands on your hips.
  2. Take a large step forward with your left leg so that your right foot is slightly behind you on the floor.
  3. Lower yourself straight down until your right knee almost touches the floor. Be sure to focus on using your glutes to help support your body, not just your legs. Your left leg is in the correct position if your left knee makes a 90-degree angle and your left knee is not past your left toes.
  4. Push down on the floor with your left foot while also squeezing your glutes to raise your body back up into the starting position.
  5. Alternate so that you take a step forward with your right leg.
  6. Continue alternating for as many repetitions as you like.

Hip Raises

  1. Lie on your back on the floor. Place your arms at your sides with your palms facing down on the ground. Bend your knees so that your feet are flat on the floor.
  2. Squeeze your glutes and lift your hips towards the ceiling until your body forms a straight line from your knees to your shoulders.
  3. Hold the position for two counts and then slowly lower your hips back down to the floor.
  4. Continue for as many repetitions as you like.

Foot Raises

  1. Begin with your hands and knees on the ground and your back in a straight line. Your hands should be directly beneath your shoulders.
  2. Lift your right leg up until your upper leg is parallel to the floor. Keep your leg bent at a 90-degree angle as you lift it.
  3. Hold for one count, then lower your right knee back down to the floor.
  4. Continue for several reps, then switch so that your left leg is raised up.

Squat Dips

  1. Place a sturdy chair against a wall.
  2. Stand in front of the chair, facing away from the seat. Have your feet hip-width apart and your hands on your hips.
  3. Bring your left leg behind you so that the top of your left foot rests on the seat of the chair.
  4. Keeping your back straight, lower your body slowly down towards the floor. Make sure your right knee stays above your right foot as you squat down.
  5. Continue for several repetitions, then switch to do the same with your right foot resting on the chair.

Bridge Lifts

  1. Place a sturdy chair against a wall.
  2. Lie on your back in front of the chair with your feet right in front of the seat. Keep your arms at your sides with your palms down on the floor.
  3. Rest both of your heels on the seat of the chair, then raise your right leg straight up in the air so that it is directly above your hip. Keep your right foot flexed.
  4. Slowly lift your hips up off of the floor until your body is in a straight line from your left shoulder to your left heel.
  5. Hold the position for one count, then slowly lower your body back to the floor.
  6. Continue for several repetitions, then switch to do the same with your left leg up in the air.

Step-Up Kick-Backs

  1. Place a sturdy chair on carpet or other non-slip surface.
  2. Stand a few feet back from the chair, facing the seat, with your feet hip-width apart and your hands on your hips.
  3. Step up onto the seat with your right foot. As you step up with your weight on your right foot, bend your left leg and bring your knee up in front of your hips.
  4. Bend very slightly at the waist as your bring your left leg back behind you. You should raise the left leg high enough so that your left foot is above the level of your right knee.
  5. Straighten your posture as you bring the left knee up in front of your hip again.
  6. Bring the left leg back down to the floor, then lower your body down until you are in the starting position again with both feet on the ground.
  7. Continue alternating to use the opposite leg to stand on the chair for as many repetitions as you like.

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