At Home Glute Workout (No Equipment)
Bodyweight-only glute and leg training for home, three sessions a week. Safe progressions, and no bands, dumbbells or gym membership.
- Days per week
- 3
- Session length
- 38–43 min
- Exercises
- 23
- Level
- Beginner
- Equipment
- No equipment
Your week
- MonDay 1 · Activation & Squat
- TueRest
- WedDay 2 · Hinge & Unilateral
- ThuRest
- FriDay 3 · Lateral & Stability
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Activation & Squat
Glute activation and squat fundamentals to build a solid base.
About 38 minutes · 7 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Glute Bridge Two Legs on FloorRest 60s | 3 × 12 | 60s | |
| 2 | Squat mRest 60s | 3 × 12 | 60s | |
| 3 | Side Lying ClamRest 45s | 3 × 15 | 45s | |
| 4 | Standing Hip AbductionRest 45s | 3 × 12 | 45s | |
| 5 | Sumo Squat mRest 60s | 3 × 12 | 60s | |
| 6 | Side Lying Leg RaiseRest 45s | 3 × 12 | 45s | |
| 7 | Wall Press Heel TapRest 45s | 3 × 12 | 45s |
Day 2 — Hinge & Unilateral
Hip hinge strength and single-leg control for balanced glutes and legs.
About 43 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Straight Leg Hip BridgeRest 60s | 3 × 12 | 60s | |
| 2 | Bodyweight Step-up on StepboxRest 60s | 3 × 10 | 60s | |
| 3 | LungeRest 60s | 3 × 10 | 60s | |
| 4 | Straight Leg Kickback (kneeling)Rest 45s | 3 × 12 | 45s | |
| 5 | Standing Hip Extension (straight leg)Rest 45s | 3 × 12 | 45s | |
| 6 | Side Lying Hip AdductionRest 45s | 3 × 12 | 45s | |
| 7 | Glute Bridge MarchRest 45s | 3 × 10 | 45s | |
| 8 | Standing Side Leg RaiseRest 45s | 3 × 12 | 45s |
Day 3 — Lateral & Stability
Abduction, lateral patterns, and isometric control for hip stability.
About 42 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Bodyweight Wall SquatRest 60s | 3 × 30s | 60s | |
| 2 | Sumo Squat Floor TouchRest 60s | 3 × 12 | 60s | |
| 3 | Bent Leg Side Kick (kneeling)Rest 45s | 3 × 12 | 45s | |
| 4 | Straight Leg Outer Hip AbductorRest 45s | 3 × 15 | 45s | |
| 5 | Side-to-Side Leg SwingsRest 45s | 3 × 30s | 45s | |
| 6 | Prisoner SquatRest 60s | 3 × 12 | 60s | |
| 7 | Side Lying ScissorsRest 45s | 3 × 12 | 45s | |
| 8 | Standing Hip Abduction (bent knee)Rest 45s | 3 × 12 | 45s |
About this plan
Three sessions a week, twenty-three different exercises, and nothing beyond a wall and a step. Almost every movement here targets the gluteus maximus or the gluteus medius directly, which is rarer in a home plan than it sounds.
Day one pairs the big patterns with isolation — glute bridges, squats, side-lying clams, standing hip abduction, sumo squats, side-lying leg raises and wall press heel taps. Day two moves to single leg work: straight-leg bridges, step-ups, lunges, kneeling kickbacks, standing hip extension, hip adduction, bridge marches and standing side leg raises. Day three closes with wall squats held for thirty seconds, sumo squat floor touches, side kicks, outer hip abduction, leg swings, prisoner squats, side-lying scissors and bent-knee abduction.
The split between the two glute muscles is the thing to understand. Gluteus maximus extends the hip — bridges, thrusts, squats, kickbacks. Gluteus medius sits on the side of the hip and abducts the leg — clams, side-lying raises, standing abduction. Most home glute routines train only the first and wonder why the shape does not change and why one knee starts aching on stairs. Medius work is what builds the width at the top of the hip and what keeps the knee tracking straight.
Without weights, the levers do the work of load. A straight-leg bridge is much harder than a bent-leg one. A single-leg bridge is harder again. Standing abduction with a straight leg beats a bent knee. The plan uses this deliberately, which is why day two and day three are harder than day one despite using nothing extra.
Progress by slowing the lowering phase and pausing at the top. Two seconds squeezed at the top of a bridge is worth more than five faster reps, and the glutes respond well to that kind of tension.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
