Barre Exercises to Do at Home to Grow Your Glutes

3/5/20244 min read

Barre workouts have gained popularity for their ability to sculpt and tone muscles, especially the glutes. If you're looking to lift and grow your glutes at home, incorporating barre exercises into your routine is a fantastic option. Here are some of the best barre workouts at home to help you achieve your goals:

1. Plie Squats:

  • Start by standing with your feet at an angle so that your toes are turned out. Your feet should be positioned farther apart than your hips.

  • Lower yourself so that you are in a squat position, ensuring your knees stay aligned with your toes.

  • Engage your glutes as you return to the previous position.

  • Repeat for several reps to feel the burn in your glutes and inner thighs.

2. Bridge Lifts:

  • Lie on your back on the ground with your feet flat on the floor and your knees. Make sure your feet are hip-width apart.

  • Lift your hips as you squeeze your glute muscles toward the ceiling, and hold as much as you can.

  • Lower back down slowly, and repeat for multiple reps to strengthen and lift your glutes.

3. Attitude Lifts:

  • Stand tall with one hand resting on a sturdy surface for balance.

  • Lift one leg while your knee is bending to create a 90-degree angle behind you.

  • Pulse your leg up and down, focusing on engaging your glutes throughout the movement.

  • Switch sides and repeat to target both glutes equally.

4. Arabesque Pulses:

  • Stand facing a wall or countertop, using it for balance.

  • Extend one leg behind you and try to keep it straight while keeping your torso upright.

  • Pulse your lifted leg up and down, feeling the burn in your glutes.

  • Switch sides and repeat to work both glutes effectively.

5. Side Leg Lifts:

  • Stand tall with your hand resting on a stable surface for support.

  • Lift one leg out to the side, keeping it straight and engaging your glutes.

  • Lower your leg back down with control and repeat for several reps before switching sides.

6. Curtsy Lunges:

  • Stand with your feet hip-width apart.

  • Step one foot behind and to the side of the other leg in a curtsy motion.

  • Lower into a lunge, ensuring your front knee stays aligned with your ankle.

  • Push through your heel to return to standing and repeat on the other side.

7. Deadlifts:

  • Stand with your toes pointing forward and your feet hip-width apart, and a barbell or two dumbbells placed in front of you on the ground. The barbell should be close to your shins.

  • Bend forward and lower your body down; focus on keeping your back straight and push your glutes back. Grasp the barbell or the dumbbells while your palms are facing towards you or a mixed grip (one palm facing towards you and one facing away). Your hands should be a little wider than shoulder-width apart.

  • Engage your core and keep your chest up as you prepare to lift. Your shoulders should be directly over the barbell, and your spine should maintain a neutral position throughout the movement.

  • With your weight evenly distributed between your heels and midfoot, push through the ground to stand up tall. As you lift, concentrate on pushing your hips forward while squeezing your glutes at the top.

  • To lower the barbell or the dumbbells back down, hinge at your hips and bend your knees while maintaining a straight back. Lower the barbell down to the ground under control, keeping it close to your body throughout the descent.

  • Repeat as many times as you desire without putting too much pressure on your body, ensuring proper form and technique with each lift.

Incorporate these at-home barre exercises into your routine to lift and grow your glutes effectively. Focus on proper form and alignment to maximize results and prevent injury. With dedication and consistency, you'll soon notice a difference in the strength and shape of your glutes.