Glute Exercises for Home Gym
Leg Split
Hook your feet into the strap attachment and sit on the bench pad with your butt down, hands on the pad's edge. Use your hip abductors to spread your legs apart against the resistance, using as much range of motion as your mobility allows. Pause briefly at the top and bottom of each rep.
Hip Raise
Lie with your back fully on the pad and arms at your sides, placing your feet on the squat stand's edge so your torso, thigh, and shin form 90° angles. Drive your hips straight up, finishing with a leg press through the final portion. Once your hips and knees are locked, reverse the movement slowly back to the start.
Glute Stretch — Pull
Elevate the squat pad and lie on your back. Place one foot on the squat stand and rest the other foot on top of that thigh, figure-4 style, then free that foot from the pad. Wrap both hands around the lower leg and pull up until you feel a stretch, holding at least 5 seconds before switching sides.
Glute Stretch — Push
Same figure-4 starting position as the pull variation. This time, place one hand on the resting knee and the other on the foot, gently pushing down until you feel a stretch. Hold for at least 5 seconds, then repeat on the other side.
Groin Stretch
Place one knee on the bench pad facing the squat stand, stabilizing yourself by holding the top of the stand. Step your other foot forward on the ground, then let your rear leg stretch by shifting your weight forward and dropping slightly. Hold each side for at least 5 seconds.
