Are you aware that over 60% of people have negative feelings towards their bodies? When it comes to the booty category, many people feel self-conscious about their glutes being a bit flat or flabby. The good news is that there are plenty of things you can do at your home gym to change how you feel about yourself and gain more confidence.
Are you wondering how you can sculpt and tone your behind? Keep reading to learn all about the best equipment and movements for glute building.
Squatting With a Power Rack
In terms of exercise equipment, a power rack allows you to do a variety of amazing workouts. For butt enthusiasts, you'll be glad to know that it's a great piece of equipment for squatting and really targeting those glutes.
Exercises you can do:
Beginner: Bodyweight Squats
- Stand with feet shoulder-width apart.
- Lower your body as if sitting in a chair, keeping your chest up and knees behind toes.
- Go as low as comfortable and rise back up, squeezing your glutes.
Intermediate: Back Squats with a Barbell
- Position the barbell on your shoulders, behind your neck.
- Squat down as low as possible, keeping your back straight and core engaged.
- Push through your heels to return to the starting position.
Advanced: Weighted Back Squats with Progressive Overload
- Increase the weight on the barbell as you progress.
- Focus on controlled movements, ensuring full range of motion and glute engagement.
The lower you go in your squat, the more you'll feel the glute engagement. Start light and increase the weight plates for a greater burn.
Squatting With a Kettlebell
If your space for home gym equipment is limited, then you could always invest in a kettlebell set. Rather than a whole rack, a single Kettlebell is about the size of a dumbbell. You can hold onto the Kettlebell while you squat, increasing the resistance while sculpting & building those glutes.
Exercises you can do:
Beginner: Goblet Squats
- Hold the kettlebell with both hands at chest height.
- Squat down, keeping your back straight and elbows inside your knees.
- Push through your heels to stand, squeezing your glutes at the top.
Intermediate: Kettlebell Deadlifts
- Place the kettlebell between your feet.
- Bend your hips and knees to lower yourself, grabbing the kettlebell.
- Stand up by extending your hips and squeezing your glutes.
Advanced: Kettlebell Overhead Squats
- Hold the kettlebell overhead with both hands.
- Perform a squat while maintaining the kettlebell overhead, keeping your core tight for stability.
- Stand back up, focusing on glute engagement throughout.
Kettlebells also come in handy for all kinds of exercises, including swinging, curls, overhead presses, and more, making them a versatile option for home gyms.
A Belt Squat Machine
If you've never heard of a belt squat machine, you might be feeling a bit intimidated. However, it's actually one of the simplest and safest pieces of gym equipment around. All you have to do is set the weight, put the belt on, and then squat while holding the handrail.
Exercises you can do:
Beginner: Bodyweight Belt Squats
- Strap on the belt without adding weights.
- Squat down, holding onto the handrail for balance.
- Push through your heels to rise back up, focusing on form.
Intermediate: Weighted Belt Squats
- Add moderate weight to the machine.
- Squat down as low as comfortable, maintaining balance with the handrail.
- Squeeze your glutes as you return to standing position.
Advanced: Heavy Belt Squats
- Increase the weight progressively.
- Perform deep squats with a focus on smooth, controlled movements.
- Engage your glutes as you drive up from the bottom of the squat.
While some pieces of workout equipment may seem tricky, watching a demonstration video before starting is always helpful to get you accustomed to the movement and equipment.
A Glute Bench
As the name suggests, the Glute Bench is all about building that booty from the ground up. The bench assists you so that you are as comfortable as possible doing hip thrusts, step-ups, and even elevated lunges. With the Glute Bench and these other pieces of equipment in your home, your buttocks will be unstoppable.
Exercises you can do:
Beginner: Bodyweight Hip Thrusts
- Sit on the floor with your upper back against the glute bench and feet flat.
- Lift your hips up, forming a straight line from your shoulders to your knees.
- Squeeze your glutes at the top and lower back down.
Intermediate: Weighted Hip Thrusts
- Place a dumbbell or kettlebell across your hips.
- Lift your hips as you did for bodyweight thrusts, keeping the weight steady.
- Lower and repeat, ensuring full glute activation.
Advanced: Barbell Hip Thrusts
- Position a barbell with plates over your hips.
- Perform hip thrusts, driving through your heels to lift the bar.
- Pause at the top for maximum glute engagement before lowering.
Resistance Bands
They seem fairly harmless, right? These versatile resistance bands come in varying strengths ranging from 2kg to 79kgs. With our resistance bands, this can be your warm-up isolating that deep glute Maximus for greater activation, or even a spicy finisher to any glute workout!
Exercises you can do:
Beginner: Bodyweight Glute Bridge
- Lie on your back with knees bent and feet flat on the floor.
- Push through your heels to lift your hips, squeezing your glutes at the top.
- Lower your hips and repeat.
Intermediate: Single-Leg Glute Bridge
- Perform the same movement as a bodyweight glute bridge, but lift one leg off the ground.
- Keep your core stable as you lift your hips, focusing on the working glute.
Advanced: Weighted Glute Bridge
- Place a dumbbell or barbell on your hips.
- Perform the glute bridge movement, ensuring your glutes are fully engaged at the top of each rep.
Go on, take your fire hydrants to the next level and your booty with thank you for it!
Are You Ready to Dive Into Glute Building?
Now that you've learnt all about the best equipment and movements for Glutes Building, you can literally get your butt into gear. With enough dedication, you'll have the confidence to strut your stuff and put your negative body-conscious thoughts behind you.
VERVE stocks all the cutting-edge equipment you could ever need to invest in the health of your mind and body. From weight plates and dumbbells to racks and boxing equipment, a fitness lover will feel like a kid in a candy store while browsing our site.
Check out our packages if you want to get your home gym fully loaded.
VERVE Zen Power Rack
$1,399
The VERVE Zen Power Rack is the greatest Power Rack we've built. It now comes with a heavy duty safety strap system, laser cut numbering on a premium powder coating and sandwich j-hooks as standard included in the box. It is the most… read more |
VERVE Satori Power Rack
$1,199
Satori (悟り) is a Japanese Buddhist term for awakening, "comprehension; understanding". In the Zen Buddhist tradition, satori refers to a deep experience of kenshō, "seeing into one's true nature". Ken means "seeing," shō means "nature" or "essence". The VERVE… read more |
VERVE Kettlebell Classic Handle - Powder Coated
$30
VERVE Powder Coated Kettlebell The VERVE Difference 99.9% Premium Materials: VERVE Kettlebells are forged from 99.9% first run iron ore, rather than scrap that can be included in similar looking kettlebells. They are produced from a single-piece casting to ensure they're… read more |
VERVE Competition Powder Coated Kettlebells
$70
VERVE Competition Powder Coated Kettlebells The brand new VERVE Competition Kettlebells will come in a stunning black matte powder coated finish with colours on each handle and on top for easy identification of weight during your workouts. COMPETITION GRADE Competition… read more |
VERVE Resistance Bands
$20
VERVE Resistance bands VERVE offers a complete range of resistance bands making it easy to find a band with the perfect resistance for you. The VERVE® resistance bands come in a range from our smallest XS red band offering 2-16kg of resistance, all… read more |
Hip Thruster and Preacher Curl Combo Rack Attachment | Pre-Order ETA Mid December
$425
Hip Thruster and Preacher Curl Combo Rack Attachment One attachment, multiple exercises. Hip ThrusterOur rack attachment is designed to allow you to perform hip thrusts with proper form and technique, while also providing the added stability and support you need to… read more |
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