Due to WFH shenanigans, I’ve been working out from home for almost 6 months now using a treadmill and a pair of adjustable dumbells. And while I’m making some modest but non-negligible gains on my chest and have lost considerable fat on the waist, I’ve also been losing fat on my glutes at an alarming rate. This is no joke, my ass is looking flat and unsexy. I’ve been using this dumbbell program, and it works out well enough for upper body, but I just don’t feel it in my glutes, the squats simply don’t go heavy enough and I can’t really fit a squat rack in my small apartment. Does anyone have an alternative exercise that trains glutes? Do resistance bands work? What do you recommend for butt
Proper single leg squats and step ups. You don’t even need weights to start. Think split squats, shrimp squats, and eventually pistol squats once you have the flexibility. In the step ups in that program you linked, the non working leg is clearly pushing off of the ground and helping in the example video. That’s the wrong way to do it. They should be done like this.