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3 gluteal exercises at home

Exercises for glutes

3 exercises for glutes at home

The exercises for the buttocks and legs have an advantage: they can be practiced at home. The trainer of Buddyfit, Laura Granda, offers you 3 exercises To strengthen your buttocks at home, you will only need an elastic band, dumbbells and your own body weight.


Squats are an exercise that everyone has practiced at least once in their lives, but to focus more on the gluteus, trainer Laura, recommends turning the balls of the feet outward and give more importance to hip flexion than to knee flexion.

Dumbbell Glute Bridge

To do this exercise, lie on your back and get into a bridge position and you will place your dumbbell on the hips, raising and lowering the gluteus several times. Always watch the position of your feet, that they are neither too far forward nor too close to the buttocks.

Clamp shells with elastic band

For this exercise, place the elastic band above your knees and lie on your side on the mat, resting the elbow under the shoulder, bring the feet and knees together and push the knee that is closest to the ground up, and when you are up, push the top knee back, thus separating the rubber, and repeat this exercise several times.

More information

In Buddyfit you can find classes of 5-30 minutes of glutes with its different trainerssummer program focused on thigh and buttock exercises with 6 classes spread over 3 weeks, external leg exercises, gap, and much more.


By activating a Buddyfit subscription you will be able to access classes and programs to tone your thighs and buttocks.

We will combine short training sessions with different types of material to activate as much as possible and get the most stimulation possible.

In this program you will find:

  • 15 minute sessions
  • Advanced level
  • 6 workouts
  • you need supplies

In buddyfit, You can filter all our content by sections. In fact, we have a section dedicated to the lower body in which you can find all kinds of glutes.

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