Home › Workouts › Glute workout at home
Glute workout at home
Your glutes are the biggest muscles in your body: beyond looks, they support your hips, protect your lower back and power walking, climbing stairs and running.
This routine is done at home with no equipment, 3 days a week. To keep it working, add reps each week, lower more slowly or hold a 2-second squeeze at the top of the bridges.
Sample plan
Day 1
- Glute bridge · 4 sets × 15 reps
- Squat · 3 sets × 15 reps
- Alternating lunges · 3 sets × 10 reps
- Side plank · 2 sets × 30 s
Day 2
- Bulgarian split squat (chair) · 3 sets × 10 reps
- Bodyweight good morning · 3 sets × 15 reps
- Glute bridge · 3 sets × 20 reps
- Superman · 3 sets × 12 reps
Day 3
- Squat · 4 sets × 12 reps
- Alternating lunges · 3 sets × 12 reps
- Glute bridge · 4 sets × 15 reps
- Plank · 3 sets × 40 s
Key tips
- Squeeze your glutes at the top of each bridge without arching your lower back.
- In squats and lunges, push through your whole foot, not just your toes.
- If you have dumbbells or a loaded backpack, use them to progress.
Frequently asked questions
How long until my glutes look firmer?
With consistency, many people notice changes in 6 to 8 weeks, especially if they keep increasing the challenge.
Can I train glutes every day?
Better not: muscle grows while it recovers. Two or three days a week is ideal.
Create my free personalized plan
Answer 11 questions and get your weekly routine, your calories and demos of every exercise.
Create my free planGeneral information: not a substitute for advice from a health professional.