9 BEST HOME EXERCISES FOR A BIGGER BUTT AND STRONGER GLUTES
The Bridge is a great starting exercise. It will work your glutes back and abs. Working on core stabilization and glute strength might even help relieve some back pain. Add a resistance band around your knees to make the exercise harder or choose other variations below. Make sure to check these exercise mistakes before your start.
- DO A BRIDGE:
Lie on your back. Bend your knees and lift your hips until your body forms a straight line from knees to head. Keep your heels under your knees not too far forward or backward. If you feel this exercise straining your back make sure your abs are tight and you are lifting from your hips not your chest.
- DO A SINGLE LEG BRIDGE:
Lie on your back with your knees bent. Extend one leg. Push up with the heel of the other leg to lift yourself off the floor. Keep your hips level. If you don’t feel this in your glutes try this: bend the extended leg and place that foot on the knee of your bottom leg. Repeat with the other leg.
- DO A BANDED BUTTERFLY BRIDGE:
Put a resistance band around your thighs. Lie on your back with your knees bent. Lift your butt. Let your knees fall open like a butterfly flapping its wings. Lower your hips back towards the ground but make sure they’re not touching it.
- DO A LUNGE TO HIGH KNEE:
Stand upright with your feet hip-width apart. Move one foot back and bend both knees 90 degree angle. Your rear knee should not touch the ground while bending and your front knee should not extend past your toes. Bring your back leg and knee forward and raise it as high as possible keeping your front foot facing straight.
- DO A LUNGE TO STRAIGHT LEG:
Step into a lunge. Bend your knees until your back knee is a few inches off the floor. At the end of this movement your front thigh should be parallel to the floor. Press back to the starting position. Your weight should be on the heel of the front foot.
- DO A FIRE HYDRANT:
Start on all fours. Lift one leg up to the side. Go only as high as you can without shifting your torso to the side. Don’t arch your back keep it stable and neutral. Initiate the movement from your glutes/hip. Repeat with the other leg.
- DO A PLIÉ SQUAT:
Go into a squat position. Turn your toes out to the side 45 degrees. Your feet should be wider than shoulder-width apart. Now descend into a squat position. During this movement your weight should be on your heels. Push your weight back up and stand straight again.
- DO DONKEY KICKS:
Get on all fours. Lift one heel up towards the ceiling while keeping your knee bent. Don’t arch your back to lift your leg up – initiate the movement from your hips/glutes. It’s all about activating your glute to lift your leg not about lifting your foot as high as possible. Repeat with the other leg.
The Average Weight Bench Press for a 15-Year-Old
- Average Weights of Teens
According to the Centers for Disease Control and Prevention the average weight for a 15-year-old boy is about 123 pounds. For girls the average weight at 15 is 115 pounds. That’s for kids who fall right in the 50th percentile. Your 15-year-old may weigh more or less than that and still be perfectly healthy.
- Bench Press Standards for Beginners
If your teen is just starting out, he or she won’t be able to lift as much as other boys and girls who have been training for a while. For now if your teenage boy weighs around 120 pounds he might be able to bench press about 67 pounds says Strength Level. If your teenage girl weighs close to the average of 115 pounds she might be able to bench 28 or 29 pounds.
- Standards for More Experienced Lifters
Once your teen has been lifting for about six months he or she will be able to lift more. Your teen might also weigh more from the lean muscle mass he’s gained. At this point your boy or girl is considered a novice weight lifter. For 120-pound boys this means benching about 101 pounds.
At 130 pounds, the standard is 113 pounds. Your 115-pound daughter might be able to bench between 53 or 54 pounds. If she weighs closer to 125 pounds she might be able to bench closer to 60 pounds as a novice lifter.
- Bench Press Intermediate Standards
An intermediate lifter is one who has been lifting for about two years. If your teenage son or daughter started out lifting at 13, he or she likely weighs a bit more than the average because of all the lean muscle mass.
If your intermediate teen son weighs 140 to 150 pounds he’ll be able to bench between 171 and 184 pounds. If your teenage daughter weighs 120 to 130 pounds she’ll be able to bench between 92 and 98 pounds as an intermediate lifter.
- Advanced Standards for Teens
Although it’s unlikely that your teen would have five years of lifting experience the amount of time it typically takes to be considered advanced by the time he or she is 15 it’s possible.
At this level, your 15-year-old-boy could be expected to bench 225 to 255 if he weighs between 140 and 160 pound. An advanced female lifter of the same age who weighs 130 to 150 pounds can bench press 144 to 158 pounds.
What is the average bench for a 14 year old?
- What is the average bench for a 14 year old?
The average bench for male 14 year olds is 1.0 times bodyweight. The average bench strength of 14 year old females is 0.7 times bodyweight. Depending on the weight class bench press will range from 54kg to 96kg for men and 36kg to 56kg for women.
- How much should a 14 year old bench and squat?
If you can comfortably squat 95–135 deadlift 135 and bench 95 at the age of 14 that’s great as long as your form is also great and you can do those weights for 8–12 reps without form breakdown.
- Can You bench more than 150% of your body weight?
P.S. there is no reason to bench more than 150% of your body weight unless you are training for an event or if you are okay with injuries in your 40’s….
- How much should a 120 pound boy bench?
For 120-pound boys this means benching about 101 pounds. At 130 pounds the standard is 113 pounds. Your 115-pound daughter might be able to bench between 53 or 54 pounds. If she weighs closer to 125 pounds she might be able to bench closer to 60 pounds as a novice lifter. An intermediate lifter is one who has been lifting for about two years.
- What’s the average weight a man can bench press?
The average man in his thirties can bench press 90 percent of his body weight though this can vary depending on several factors. How much you can bench press depends on your fitness level and how much you’ve trained.