Workout at Home Glutes Edition

If you’re looking to tone and strengthen your glutes from the comfort of your home, this workout at home glutes routine is for you. It’s simple, requires little to no equipment, and provides detailed instructions to ensure proper form and maximum results. Let’s dive in!

At Home Glutes Workout Tracker

This optional tracker will give you a fun and convenient way to track your progress along with fun messages!

Click to View Exercises

Choose Message Type:

Progress: 0%

Warm-Up

Spend 5–10 minutes warming up with light cardio or dynamic stretches to prepare your body for the workout.
Glute Bridges

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides, palms facing down. Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top. Lower your hips back down slowly without touching the floor and repeat.

Sets/Reps: 3 sets of 12–15 reps
Donkey Kicks

Start on all fours with your hands under your shoulders and knees under your hips. Keep your core tight and back flat as you lift one leg, keeping your knee bent at 90 degrees. Push your heel toward the ceiling until your thigh is parallel to the floor. Lower your leg back to the starting position without letting your knee touch the floor.

Sets/Reps: 3 sets of 12–15 reps per leg
Bulgarian Split Squats

Stand a few feet in front of a sturdy chair or low surface. Place the top of one foot on the chair behind you. Lower your body into a lunge position, keeping your front knee aligned with your toes. Push through your front heel to return to the starting position.

Sets/Reps: 3 sets of 10–12 reps per leg
Side-Lying Hip Abductions

Lie on your side with your legs stacked and straight. Rest your head on your arm or use a pillow for support. Lift your top leg upward while keeping it straight, then lower it back down slowly. Repeat on the other side.

Sets/Reps: 3 sets of 15 reps per side
Step-Ups

Stand in front of a sturdy chair, bench, or step. Step up with your right foot, pressing through your heel to lift your body onto the surface. Bring your left foot up to meet your right, then step down with your right foot followed by your left. Repeat on the opposite side.

Sets/Reps: 3 sets of 10–12 reps per leg
Clamshells

Lie on your side with your legs bent at a 90-degree angle and your feet stacked. Keep your feet together as you lift your top knee, creating a clamshell shape. Lower your knee back down without letting it touch your other knee.

Sets/Reps: 3 sets of 15 reps per side
Cool-Down

End with gentle stretches for your glutes, hamstrings, and hip flexors to promote recovery.

How to Structure This Routine

Warm-Up: Spend 5–10 minutes warming up with light cardio or dynamic stretches to prepare your body for the workout.
Main Routine: Perform all exercises in order, resting for 30–60 seconds between each set.
Cool-Down: End with gentle stretches for your glutes, hamstrings, and hip flexors to promote recovery.

1. Glute Bridges

Muscles worked: Glutes, hamstrings, core

How to perform:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms at your sides, palms facing down.
Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.
Lower your hips back down slowly without touching the floor and repeat.

Sets/Reps: 3 sets of 12–15 reps

Tips:

Avoid arching your lower back; keep your core engaged.
Add intensity by placing a resistance band just above your knees.

2. Donkey Kicks

Muscles worked: Glutes, hamstrings, lower back

How to perform:

Start on all fours with your hands under your shoulders and knees under your hips.
Keep your core tight and back flat as you lift one leg, keeping your knee bent at 90 degrees.
Push your heel toward the ceiling until your thigh is parallel to the floor.
Lower your leg back to the starting position without letting your knee touch the floor.

Sets/Reps: 3 sets of 12–15 reps per leg

Tips:

Focus on squeezing your glutes at the top.
Avoid overextending your back or twisting your hips.

3. Bulgarian Split Squats

Muscles worked: Glutes, quads, hamstrings

How to perform:

Stand a few feet in front of a sturdy chair or low surface.
Place the top of one foot on the chair behind you.
Lower your body into a lunge position, keeping your front knee aligned with your toes.
Push through your front heel to return to the starting position.

Sets/Reps: 3 sets of 10–12 reps per leg

Tips:

Keep your chest lifted and avoid leaning forward.
Use dumbbells or water bottles in each hand for added resistance.

4. Side-Lying Hip Abductions

Muscles worked: Glutes (especially glute medius), outer thighs

How to perform:

Lie on your side with your legs stacked and straight.
Rest your head on your arm or use a pillow for support.
Lift your top leg upward while keeping it straight, then lower it back down slowly.
Repeat on the other side.

Sets/Reps: 3 sets of 15 reps per side

Tips:

Keep your movements controlled to target the glutes effectively.
Use a resistance band around your thighs for added difficulty.

5. Step-Ups

Muscles worked: Glutes, quads, hamstrings

How to perform:

Stand in front of a sturdy chair, bench, or step.
Step up with your right foot, pressing through your heel to lift your body onto the surface.
Bring your left foot up to meet your right, then step down with your right foot followed by your left.
Repeat on the opposite side.

Sets/Reps: 3 sets of 10–12 reps per leg

Tips:

Keep your chest up and avoid leaning forward.
Hold dumbbells for an added challenge.

6. Clamshells

Muscles worked: Glutes (especially glute medius), outer thighs

How to perform:

Lie on your side with your legs bent at a 90-degree angle and your feet stacked.
Keep your feet together as you lift your top knee, creating a clamshell shape.
Lower your knee back down without letting it touch your other knee.

Sets/Reps: 3 sets of 15 reps per side

Tips:

Focus on keeping your hips stable and not letting them roll backward.
Add a resistance band around your thighs for extra burn.

Conclusion

This workout at home glutes routine is perfect for building strength and toning your lower body without needing to leave your house. By performing these simple yet effective exercises consistently, you’ll notice improved strength and shape in your glutes. Give this routine a try, and don’t forget to track your progress to stay motivated!