Can you actually grow your glutes from home?

[xalinu]

Hey
I’m new here so I hope I’m posting in the right forum.
I have quite bad social anxiety which prevents me from going to the gym. I’m overall pretty satisfied with my body, but the one thing that bother me is that I’m quite flat and would like to grow my glutes. I’ve seen all those workout videos on youtube, but am skeptical if any of these actually work as the people showing their progress probably additionally hit the gym.
Obviously I am aware that nutrition is just as important and I’m already looking into adding more protein into my diet and going into a slight calorie surplus (though this scares me a bit as I’m concerned I will gain weight at the wrong places)

Anyway.
My questions are:

#1 Is it possible to realistically grow your glutes by working out from home without a lot of equipment?
#2 If yes, what exercises would you suggest?
#3 What affordable equipment is there, that might help me achieve my goal?

As of currently I’m only riding a stationary bike 15km a day (3-5 days a week), though I’m not sure if this is helping me in growing my glutes as I think it’s more of a thigh workout and I am mainly doing it due to some health issues I have.
I’m looking very forward to any help or further tips that you guys might have for me!!

[radrd]

To some extent, butt size is going to be linked to genetics because not everyone tends to store fat there, but you can certainly do exercises at home to make improvements. I did a quick search on T Nation and found this one that only requires a bench or other platform. No doubt there are plenty more.

https://www.t-nation.com/training/th...ute-exercises/

[TolerantLactose]

You know the saying: asses are made in the kitchen.

[RapidFail]

I'm assuming you're female?

Regardless, it is definitely possible as I've done it and continue to do it myself. That said, glutes are a genetically strong muscle for me - I'm a glute-dominant squatter for instance.

I'd recommend:

- a small calorie surplus, try to gain 1-2lb per month.
- at least 0.8g/lb protein
- focus training on squats, RDLs, lunges, split squats
- I've never done hip thrusts but believe they're also great for glute development, though they look like they'd be a pain to set up

[paulinkansas]

Do you have a medium sized dog?

[air2fakie]

Assuming you’re a female, growing your glutes isn’t necessarily going to give you a rounder, more shapely ass if you’re naturally flat-assed, any more than growing your pecs would give you fuller, more shapely breasts if you’re naturally flat-chested.

Not saying you shouldn’t try it, but you might need to manage your expectations especially with a glutes-only workout program to go along with your stationary biking.

[jademonkey]

Glutes are strong so it's hard to train them without heavy weights.

I would suggest a band, or set of bands for progressive overload and do band pull throughs. Attach band to a tree, and do it just like a cable pull through. Kinda like a standing hip thrust.

I would also suggest supplementing with other leg work. You could do romanian deadlift by standing on one end of the band. Or single let romanian deadlift with a couple 20-40 lb dumbbells. You could squat with a band as well. Lighter dumbbells work well with single leg pressing, like lunges, split squats.

[PaulJerome]

My questions are:

#1 Is it possible to realistically grow your glutes by working out from home without a lot of equipment?
#2 If yes, what exercises would you suggest?
#3 What affordable equipment is there, that might help me achieve my goal?

I did 100 lunges in the park yesterday with 25lb dumbbells. My ass is feeling it now.