This intense glute workout that you can do in the gym but especially at home is a workout that I have been using since I started training only at home, with better results than when I went to the gym.

In the gym, my glute training was very intense.
I was doing hip-trust with the barbell and a load that was more than double my body weight. And I did squats with medium high loads, usually 80 kg overall on the bar: same thing for deadlifts.

So I didn’t think I’d ever be able to get the same results at home in the gym: but it was quite the opposite.

This workout I’m talking about today I can also do it every day with some variation on the width of the legs and the final contraction times.

For an intense glute workout at home you will need a fitness band called a miniband . But if you are a beginner I recommend that you start without elastic the first two or three times and then adjust.

If, on the other hand, you want high buttocks, firm and with more volume, after the first few times I strongly advise you to use the minibands, starting from the lightest miniband to then get to the medium and (but if you can only do it without compromising the execution) to the heaviest. .

Buy your minibands here in link or in a shop specializing in sporting goods.
Tencoz Resistance Bands, Fitness Bands (3 PCS), 3 Resistance Levels for Glute Exercises, Legs

Let’s see the training. You can do this every other day to get started.

INTENSE BUTTOCKS WORKOUT AT HOME IN 15 MINUTES
HOW TO DO IT AND WHICH MISTAKES TO AVOID ABSOLUTELY

First of all, I’ll make you a premise. The reason why you have tried to do some of these exercises in the gym with no results, as I have seen done millions of times, is that you have made certain mistakes that maybe no one has corrected you in the beginning. With the result that the results were zero or almost zero.
Here are the errors.

• For all four- legged (i.e. on all fours) exercises , you don’t have to bend your spine out. On the contrary, you must have your back either in a neutral position or rather try to contract the abdomen inwards.
  Your pelvis will then move slightly forward. Remember this very well because only in this way you will have results in the exercises that we will see in quadrupedia.
• The second thing to remember for quadrupedal exercises is that the torso remains STILL.
  As you move your leg both back and to the side, as we’ll see, you don’t have to compensate by moving your back! Type: never. So don’t turn around to look, stay exactly still with your torso. Only the legs and consequently the buttocks have to move. If you start swinging up and down or left and right with your spine you will have no results.
• On the other hand, for exercises in which the position is with the back on the mat (supine position), the tip of the middle finger must touch the heel of the feet and the pelvis must be raised to the maximum according to your possibilities.
  If you use the miniband as I advise you to do, this should be positioned approximately mid-thigh unless otherwise specified, and slightly lower than a couple of cm (therefore towards the knee).

The glute workout consists of two micro circuits.
A circuit in quadrupedal position for about 6 minutes in which you will work three minutes per leg.
And a 9-minute microcircuit in the supine position with legs bent.
Click on the links of the exercises to see how to do them.

Once you have them memorized it will be easy for you to repeat them without having to look at the links every time. The first time I advise you to open all the links on youtube and create a playlist from these videos, then start it automatically every time you train.

INTENSE BUTTOCKS WORKOUT AT HOME IN 15 MINUTES

First microcircuit.
Quadruped position.

The movements must be precise and fast.

1. Right leg first exercise.
   
   

   3 Point Bird Dog. It involves kicking backwards starting from a four-legged position but with the leg bent at ninety degrees. Do this exercise for 25 repetitions in a row.

2. Second exercise right leg.

   Clamshell. This works great for the middle glute if we use a rubber band. To do this, the left leg is placed on the ground on the right leg. Repeat this 20 times in a row.

3. Third right leg exercise .

   Side leg lift. On the hip, you need to lift your right leg from the right. Repeat this 25 times in a row, but each time you lift your leg, keep it still 2-3 seconds in the lift as much as you can.

4. Fourth right leg exercise .

   Four-legged kick back.
   It is like the first exercise, but it also combines an outward leg movement. Do this 25 times by lifting your right leg.

5. Fifth exercise right leg.
   Crossover.

   Basically, by extending your right leg, you need to make it go half a circle backwards.
   Do 15 repetitions.
   Now repeat the 5 exercises for the left leg and at the end immediately switch to the second microcircuit.

Second microcircuit. Supine position

The first microcircuit we need to warm the legs and activate the buttocks in the round.
Now we need to work on contractions on both buttocks.

To do this, you need to lie on your back with your legs bent and the soles of your feet on the ground. As I said above, to understand how far your feet must be from your butt, you need to be able to touch the heel with the tip of your middle finger.

1. First exercise: hip trust with band (band just above the knee).
   

   

    

   Important: your feet must be placed at the same height as your shoulders. So in this first foot exercise you don’t have to go beyond the air line of the shoulders.
   You must place your shoulders on the ground, trying to bring up only the pelvis, minus the breastbone.