Building glutes at home-Bygg rumpa hemma

Det finns en del som gillar att träna hemma,en del som inte har ett gym i närheten,en del som inte har råd med gym kort etc

För er ska jag skriva några övningar ni kan göra hemma för at träna rumpan snygg,rund och större

Är du nybörjare så ska du öva på tekniken på övningen samt börja med din egna kropps vikt tills du behärskar tekniken och fått in rörelsen för övningen.

Börja med att köra 15-20 reps / set och mellan 2-3 set/per övning, träna detta 2-3 gånger per vecka Måndag,Onsdag och Fredag. eventuellt Måndagar och Fredagar.

Vi har alla olika återhämtning så en del kanske behöver längre eller kortare återhämtning.testa dig fram vad som passar dig.

Här är några exempel du kan köra, finns otroligt många,men för denna blog post är det dessa övningar jag delar

Lycka till 🙂


There are some who likes to train at home rather than a gym,there are some who does not have a gym near themselves,there are some who can’t afford a gym membership etc

For you guys, I will list some exercises you can do at home to make your butt round,lifted and bigger

If you are a beginner,you must practice the technique and also start off with your body weight only until you can master technique and the movement from the exercise.

Start with 15-20 reps per set,and 2-3 sets per exercise and train 2-3 times per week, Monday,Wednesday and Friday, or Monday’s and Friday’s.

We all recover different, some recover faster and for some it takes longer time to recover, try and see what suit you best.

Here are some examples you can train after, but there are so many other too, but for this blog post, I share these

Good luck 🙂

1, Glute bridge

Go over to single leg glute bridge whenever you get stronger

2, Single leg deadlift with bent knee

3, Reverse lunge

4, Glute leg raise

 

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13 thoughts on “Building glutes at home-Bygg rumpa hemma

  1. Great glute exercises Lollo, so no matter where someone is they can still get a better butt.

    Its about time I start back doing some glute work too so I’ll do these in the morning at home.

    Keep it up with your great posts, I’ll make sure to share it as well 🙂 . Have a great Friday!

  2. Please my butt is really flat and im skinny. I need help :'(:'(:'(:'( .. …. I cant really find any weights . Would my body weight help me gt a good butt???

    • You can start out with your body weight at first,whenever you get stronger..you need more resistance (weights) to make more progress or else your muscles will remain the same

      Don’t forget to eat too

  3. I really want a bigger butt however i have no weights at home and also there are no gyms near my house. Can i still get a bigger butt with body weight?

  4. If I want a bigger butt without bigger legs, do I have to do glute isolation workouts? And what do I do if my body gets used to the same movements? Thank you for all the help!

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