Sports

The BEST Glute Workout at Home (You’re Not Doing!)

by Bret Contreras Glute Guy

📚 Main topics

Supported skater squatsStart with skater squats, using support as needed to sit back and reach behind. Aim for about three sets of 10 per leg, gradually getting deeper and relying on less assistance. 0:01
Deficit split squatsSink deep into deficit split squats to stretch the glutes; the movement also works the quads and adductors. Three sets of 10 is suggested. 1:36
Single-leg hip thrustsPerform three sets of 20 per leg, tapping the floor and reaching full hip extension. Use a hinge-style movement, keep the shin vertical at the top, and expect the high reps to be challenging. 2:08
Banded hip thrusts with knee abductionWith feet elevated and a band around the knees, spread the band most at the bottom, then let the knees come in as you rise and fully extend the hips. Start with three sets of 12 and build toward 20 reps. 4:46
Band kickbacks and hip hikesDo band kickbacks for three sets of 20 per leg, then use extra-range hip hikes to stretch and contract the glute medius. Hip hikes can be done with or without a band. 7:21

✨ Key takeaways

Train the glutes from different anglesThe six exercises cover squat and lunge patterns, hip thrusts, kickbacks, and hip abduction, targeting the upper and lower glute max as well as the glute medius. 9:55
Make bodyweight exercises harder with techniqueSupport, extra range of motion, band tension, and controlled positioning can make home exercises challenging without adding weight. 0:01
Progress graduallyFor assisted skater squats, aim to increase depth and reduce assistance over time. For banded hip thrusts, progress from 12 reps toward 20. 0:33

🧠 Lessons learned

Focus on the right hip thrust mechanicsTap the floor, extend fully at the top, and hinge back rather than using a scooping motion. 4:15
Use the band where it matters mostDuring the banded hip thrust, actively push the knees out on the way down and at the bottom, where the glutes are in a stretched position. 5:17
Avoid excessive training volumeSix exercises for three sets each add up to 18 sets, which may be difficult to recover from if training glutes three times a week. 9:24

🏁 Conclusion/next steps

Try the workout at homeA band, furniture, and bodyweight can provide a demanding glute session when you’re traveling, can’t get to the gym, or need a home workout. 10:58
Allow time to recoverKeep recovery in mind when scheduling glute sessions, especially if you train them multiple times per week. 9:55

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Transcript excerpt

0:01 this is my client Nicole osoria you can find her on Instagram here we're going to take you through a home glute workout using just body weight and band exercises so first up we got the skater squat so in the past I've I haven't recommended skater squats a lot because if you don't have support you feel more in the quads but when you use support and you just used as much as you need sink back reach back this is a very

0:33 glute dominant movement so we're starting off with skater squats and I would probably just you know have Nicole do around three sets of 10 now you could say how to use Progressive overload with this movement that's a good point because she's giving herself assistance you really don't know if you're getting stronger over time switch legs but you're going to feel this in the

1:05 glutes a lot reach back sink into that hip and the goal is to get deeper over time and to use less assistance if you have a partner with you you can obviously just hold their hands like that reach back good so three sets of 10 okay so that's exercise number

1:36 one all right next up we're going deficit split squats so Nicole is going to sink way down deep come back up trying to really trying to really stretch the glutes now this will also work the quads and the adductors the goal is to go really really deep again probably three sets of 10 would be a good goal for this

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