Find out how to grow glutes without weights with these 6 exercises that will blast your booty.
The glutes are the biggest muscle in your body, but for some reason people tend to neglect choosing exercises that specifically target them.
Better glutes will translate into making you a more well-rounded and stronger athlete. You will be able to run faster, jump higher, and even lift heavier weights when utilising your lower body.
So you want to know how to grow glutes without weights, perhaps because you don’t have access to a gym at the moment or are planning a vacation and want to keep on top of your fitness goals. Here is where Aden Gazi can help you out.
Aden Gazi is known online as the Glute Guru. He has amassed a big following on his Instagram profile, but he also has a YouTube channel where he posts all things related to the glutes.
How To Grow Glutes Without Weights
So, how to grow glutes without weights? You need to be doing three forms of exercises as the glutes are responsible for three different functions:
- Hip extension
- Hip flexion
Here are the exercises to grow your glutes from Aden Gazi.
- Single-leg hip thrust and its variations
- Single-leg reverse hyper
- Bulgarian split squat
- Skater squat
- Side-lying clam raise
- Side-lying abduction
And those were Aden Gazi’s bodyweight exercises that answer the question “how to grow glutes without weights.”
If you don’t know how to perform one or more of these exercises, Gazi made a video with great detail on every single one of them. Click on the video below to watch it.
VIDEO – How To Grow Glutes Without Weights
Check out more content from BOXROX that also help you answer, even further, how to grow glutes without weights:
Booty Time – The Ultimate Guide for Bigger and Stronger Glutes (Exercises and Workouts)
5 Great Glute Stretches for All Runners
The Best Glutes Hypertrophy Guide You Will Find
The Most Scientific Way to Train Glutes
Muscles of the glutes
Now that understand how to grow glutes without weights, further up your knowledge by understanding the muscles of the lower body.
The muscles of the leg and hip region play a vital role in human movement.
Each muscle has its own function and contributes to how you walk, run, jump and climb stairs.
The glutes, hamstrings and quadriceps are especially important because they work together to stabilize the knee joint during movement such as walking or running.
The gluteus maximus is the largest muscle in the body, and it is responsible for extending your hip joint (i.e., straightening your leg). This makes it an important muscle to strengthen when you want to improve your performance in activities that require powerful movements such as running or squatting with heavy weights.
The gluteus maximus has three parts:
- Gluteus medius
- Gluteus minimus
- Gluteus maximus
The gluteus medius is located in the upper backside of your inner thighs and you can feel it when you try to stand on one leg.
It works with both your gluteus minimus and gluteus maximus muscles to help stabilize your pelvis during movement.
When walking or running, these muscles help keep your pelvis level—so it doesn’t tilt forward or backward as you move. This is crucial for performing everyday activities like standing up from a chair or climbing stairs!
- Adductor muscles – the muscles of the hip and groin are often referred to as adductors. These muscles include the pectineus, gracilis, adductor longus, adductor brevis, adductor magnus, obturator externus, and obturator internus.
- Gluteal muscles – The gluteal muscles are made up of three different sets: anterior (aka “the butt”), lateral (aka “the hip”), and posterior (aka “the thigh”).
- Hamstring group – The hamstrings consist of semitendinosus and biceps femoris on its medial aspect; semimembranosus on its lateral aspect; short head of biceps femoris deep within tendon below its origin; long head arising from ischial tuberosity distally through greater trochanter to insert onto coronoid process of ulna or radius.
The gluteus maximus is a complex muscle that controls the movement of the lower body. The gluteus medius is responsible for holding the thigh in place when we are standing still, while the adductor muscles help us move our legs together or apart. When you stretch these muscle groups, it’s important not only to focus on what feels good but also understand why certain areas feel tight or sore after a workout.
Now you know how to grow your glutes without weights to develop a stronger and more functional set of glutes.
- GLutes-and-athletes: Photos Courtesy of CrossFit Inc
- GLutes-training-and-athletes: Photos Courtesy of CrossFit Inc