BEST BOOTY BUILDING EXERCISES - HOME EDITION

BEST BOOTY BUILDING EXERCISES - HOME EDITION

It doesn't take a gym to build a booty! I started my glute growth journey at home (in my lounge room)!

For best results, I would highly recommend a DB Booty Burner Band to add additional resistance to the exercises (however if you don't have a resistance band these movements will still deliver a burnnn)!

These are my TOP 5 Booty Building HOME BASED exercises! 

Add these exercises to your glute growth routine and watch that booty grow!!

SINGLE LEG GLUTE BRIDGE

 

Place the band around your thighs, just above your knees.

Lie on your back with your knees bent and your feet flat on the floor underneath your knees.

Raise your hips off the floor so that your body forms a straight line from your shoulders to your knees.

Lift your left leg off the ground so that your weight is supported by your right leg. Keep the leg lifted off the ground and straight.

Push the heel of your supporting leg into the floor, slightly lifting your toes.

Squeeze your glutes together at the stop of the bridge and lower hips back down.

Repeat this movement for the designated number of reps.

Repeat this exercise with the opposite leg.

 

FROG PUMPS

Place the band around your thighs, just above your knees.

Lie with your back on the ground, bend your knees and place your feet on the floor directly under your knees.

Put the bottoms of your feet together and move your heels as close to your bottom as is comfortable.

Lift your hips off the ground and push towards the ceiling.

Squeeze your glutes at the top of the movement and lower back down to the floor.

Repeat this movement for the designated number of reps.

 

CROSSOVERS

Position yourself on the floor on all fours, so that your knees are directly under your hips and your hands under your shoulders.

Extend your left leg straight back behind you so it was level with your hip.

Lower your leg down to the ground.

Lift your left leg up over the right leg, bringing it back down to the ground on the other side, similar shape to a semi-circle.

Bring your leg back over to the left and return to starting position.

Repeat for designated number of reps.

Repeat movement on other leg.

 

ALTERNATING LUNGES

Maintain a straight upper body, keep your shoulders and back straight.

Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.

Ensure your front knee is directly above your ankle and your opposite knee doesn’t touch the floor. Keep the weight in your front heel as you push up to the starting position.

Repeat the movement with the opposite leg and for the designated number of reps.

 

FIRE HYDRANTS

Place the band around your thighs, just above your knees.

Position yourself on the floor on all fours, so that your knees are directly under your hips and your hands under your shoulders.

Keeping your legs in this position, lift your bent knee up so that it is level with your hip.

Slowly bring your leg back to starting position and continue this movement for the designated number of reps.

Repeat this movement on the other side for the designated number of reps.

Throughout the movement, ensure your back is kept flat and your hips level.

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