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    Default help with glute workout from home

    I am looking to build my glute muscles(as a girl who is 5Ē2 and weighs 55kg) to achieve a bigger and nicer bum. I have been doing as much as possible to do this for around a year now, working out every other day and eating a healthy diet with lots of protein. My problem is that i donít have access to a gym(due to money) so cant lift high amounts of weight needed to gain muscle. At home i have resistance bands and weights(5kg) which i know are not enough. when i workout i hold 2 5kg dumbbells and do 4 sets of 25 squats followed by other excercises such as glute bridges and lunges. I havenít seen the results i want and i need help for a way to build the muscle in my glutes without access to a gym. Is there any affordable weights i can buy that will make a difference(heavy weights always seem expensive). or any tips in general would be much appreciated😀

  2. #2
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by needhelpplease View Post
    I am looking to build my glute muscles(as a girl who is 5”2 and weighs 55kg) to achieve a bigger and nicer bum. I have been doing as much as possible to do this for around a year now, working out every other day and eating a healthy diet with lots of protein. My problem is that i don’t have access to a gym(due to money) so cant lift high amounts of weight needed to gain muscle. At home i have resistance bands and weights(5kg) which i know are not enough. when i workout i hold 2 5kg dumbbells and do 4 sets of 25 squats followed by other excercises such as glute bridges and lunges. I haven’t seen the results i want and i need help for a way to build the muscle in my glutes without access to a gym. Is there any affordable weights i can buy that will make a difference(heavy weights always seem expensive). or any tips in general would be much appreciated��
    Here is a workout that you can perform at home

    https://www.muscleandstrength.com/wo...outs-for-women

    For cheap weights and equipment keep your eyes open in local papers and facebook, there is always people selling gym equipment
    Doug

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  3. #3
    Coming Up The Ranks plugeye's Avatar
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    also do stiff-leg dead-lifts for glutes.
    if you dont have enough weight, do them single-legged.
    muscles may not grow much without weight gain

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    a simple little exercise i remember reading about is just squeezing/contracting your glutes while you are sitting. do a minute hold and do 5 sets and you can accomplish that a few times a day especially if you have a desk job or you find yourself sitting often

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    I spent 2 months doing calisthenics in the park and in my house before i joined a gym and I think it helped a great deal. It helps to build your strength. And theres so much you can do at home. Find a place to do dips, get a pull up bar, i would avoid the standard crunches and do “crunchy frog” exercise for more effectiveness. Planks, side planks. Dont forget to put some variation in your push ups! Incline, standard, decline, military press. And always do more than you did yesterday.

 

 

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