Can you really grow your buttocks with home exercises?
No useless suspense, the answer is simply yes! You can actually build muscle with home workouts: just exercise with resistance bands to add difficulty and promote muscular hypertrophy.
Rubber bands are just as effective as free weights and you can progress quickly if you know how to use them! So, what are the benefits of resistance bands and what are the best buttock exercises at home?
Benefits of resistance bands to grow your buttocks at home
To target your inner thighs and glutes, you don't need fancy machines. You can grow your buttocks at home effectively by using our 3 Tier Cloth Elastic Bands™. This weight training accessory helps you build a plump butt and you enjoy multiple benefits:
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Flexibility: you can train where you want, when you want! Very easily transportable and compact, the bands allow you to train even on weekends or while travelling.
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The progression: our bands offer 3 levels of resistance and difficulty. Thus, you can choose the right elastic according to your strength and the exercise performed.
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Possible exercises: you can target almost any part of the body. In addition, resistance bands work your muscles harder because they force them to stabilize and maintain constant tension. An article on this subject: Top 8 bodybuilding exercises with a rubber band
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Low impact : maybe your joints are weak or you can't jump flat? In this case, rubber bands can effectively strengthen the muscles without adding additional impact.
The best exercises to grow your buttocks at home
The side squat
Place the band around your legs at shin level. For good stability, make sure the band is snug even when your feet are hip-width apart.
Get into a slight squat, squat position, and bring your right foot out to the side as wide as you can. Now take a step to your left to return to the starting position. Your back should stay straight throughout the movement.
Quickly, alternate your steps from side to side, as quickly as possible. To grow your buttocks with this homemade exercise, perform at least 20 repetitions. If you want to know more about it: How to use elastic bands in bodybuilding?
The deadlift
Yes, you can replicate the deadlift movement with a simple resistance band! No bar or weights needed. With your band on the floor, place both feet on the loop to hold it down. Your feet should be hip-width apart.
Then hold the other end of your rubber band with both hands. Bend your knees and pivot forward through your hips until you are parallel to the floor.
Keep your back straight and your abs tight. Engage your glutes and bring your body back to your starting position, which is standing.To grow your buttocks at home, be sure to use them when you perform the movement: contract your back muscles consciously and perform 20 repetitions An article that can certainly help you in this process: How to get bigger buttocks quickly and effectively?
The movement of the side shell
To start, lie down on your side. Lay your head on the arm resting on the floor, then place a resistance band around your knees.
Next, start by moving your hips up to a 45 degree angle and your knees up to a 90 degree angle. Once in the correct position, push your knee away from your midsection, but keep your feet pressed together.
Pause when you get to the top of the movement, squeezing your glutes and core muscles, and return to the floor. Repeat these back and forth for 15 repetitions on each side. This exercise to grow your buttocks at home works the gluteus medius and gluteus mediussimultaneously. In addition, we recommend: Bodyweight mass gain: what bodybuilding program?
The bridge
This is one of the best exercises for the glutes, especially when done with resistance. Lie face up, with your knees bent and positioned hip-width apart.
Place the band over your pelvis, pulling the ends towards the floor with your hands. To avoid getting in the way, stretch outwards from your hips instead.
Contract your abs and glutes, then quickly bring your hips up to finish in a bridge position. Hold for 1 count, then slowly lower for 3 counts to return to the starting position. IF you want to build your abs: Ab wheel best abs accessory? Our opinion
This homemade movement to grow your buttocks gives your buttocks a good roundness and a rounded shape.
The classic squat
Obviously, we couldn't recommend glute exercises without mentioning the squat. It's a classic strengthening movemente, which allows targeting the quadriceps and buttocks.
You start standing, with your feet slightly wider than shoulder width. Make sure your hips are above your knees and your knees are above your ankles. Your spine should be straight and your shoulders relaxed.
Wrap the resistance band around your thighs. Push your hips back as you descend. Bend your knees and keep your chest facing up. Go as low as you can go, then pause for a second. An article that can help you: How to avoid sore thighs after the squat?
Then, come back up, always keeping your spine well aligned. Perform 20 squats to grow your butt with this home exercise.
The donkey kick
Wrap the resistance band around your thighs, just above your knees. Next, get on all fours with your wrists directly under your shoulders and your knees on the ground under your hips.
With your right foot flexed, drive your right foot up towards the ceiling, engaging your glutes and using your core to keep the rest of your body steady.
Try to focus on keeping your leg in line with your hip (so you don't open your hip to the right when you lift it) and be careful not to arch your back too much.Then, bring your knee back to the ground to return to your starting position. To learn more about this movement: Ankle strap in weight training: TOP 5 lower body exercises
Do all reps on one side, then repeat on the other. This exercise should be slow and controlled to be most effective and help you grow your buttocks at home: don't try to use momentum and especially bend not the back.
The fire hydrant
This move is similar to donkey kick, the previous move. Except this time you are going to open your hip to the side and not backwards. To perform the fire hydrant, wrap the resistance band around your thighs, just above your knees.
Get on all fours with your wrists under your shoulders and your knees directly under your hips. Lift your right knee to the right to bring it into a 90° position relative to the rest of your body. You should stay stable and still, and your back should not arch.
The hardest thing about this homemade exercise to grow your buttocks is maintaining good posture.
It's your gluteal muscles that need to be working when you lift your leg, not your quadriceps or your lower back. Do all reps on one side, then repeat on the other side.
The plank with jump
This move is a mix between plank cladding and jumping jacks. It allows you to muscle your glutes while burning some caloriesby the way. It is also excellent for strengthening the abs.
Wrap the band around your ankles, then get into a high plank position. In your plank position, your wrists should be under your shoulders, your hips aligned with your spine, and your legs straight behind you. An article that can certainly help you: Wrist wraps: How and why to use them?
From this position, contracting your abs well, spread your feet apart while jumping and then bring them together again. Keep jumping as if performing jumping jacks, all as fast as you can.
Concentrate on maintaining your posture. This is a great move togrow some butt at home quicklyand usethe advantage of jumps without the downside of impacts.
In summary: grow your buttocks at home
Gaining muscle in the glutes is therefore within everyone's reach: all you need is our 3-level fabric elastic bands ™ to perform the exercises presented in this article.
You can do them in circuits or in isolation with a high number of repetitions.
There are no less than 8 different movements that allow you to muscle your buttocks and achieve a more rounded, more rounded shape. You now have all the cards in hand toquickly grow your butt at home!
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