All you need for stronger glutes is a barbell and some grit.
Image Credit: Aleksandar Jankovic/iStock/GettyImages
Image Credit: Aleksandar Jankovic/iStock/GettyImages
The 7 Best Barbells for a Home Gym
In general, McCall recommends people squat until their butt is lower than their knee joint. So, assuming you can do so with control, he recommends picking a box that allows you to sit that low.
“The biggest mistake people make is picking a box that is too high,” Nikolajev says. Pick a box that’s no taller than a staircase step (about 6 to 12 inches), she recommends. If you don’t have a box that short, you can also stack a few weight plates. As you build up unilateral strength, you can increase the step to the point where your thigh is parallel with the ground. “The higher the step gets, the greater the risk that your form falters or that you fall,” she says. In short, the risks begin to outweigh the benefits.
As you build up unilateral strength, you can increase the step to the point where your thigh is parallel with the ground. “The higher the step gets, the greater the risk that your form falters or that you fall,” she says. In short, the risks begin to outweigh the benefits.
If you don’t have a squat rack, either use a set of trash cans or ladders or build one for as little as $50. Or, load the barbell to a weight you can safely clean and press — or snatch — overhead. Gentle lower the bar behind your neck and get after it!
You may have a personal preference for either the back squat or front squat — most people do. But Nikolajev says it’s important to incorporate both variations. “The best way to get a stronger butt is to incorporate the widest variety of glute exercises possible,” she says.
“The best way to get a stronger butt is to incorporate the widest variety of glute exercises possible,” she says.
