At Home Glute Workout (No Equipment)

Glutes & Legs

Beginner

3 routines

At-home beginner plan to strengthen glutes and legs using bodyweight-only moves with safe, simple progressions.

Routines

Day 1 — Activation & Squat

Glute activation and squat fundamentals to build a solid base.

Beginner

38 mins

164 Kcal

Glute Bridge Two Legs on Floor

Squat m

Side Lying Clam

Standing Hip Abduction

Sumo Squat m

Side Lying Leg Raise

Wall Press Heel Tap

Day 2 — Hinge & Unilateral

Hip hinge strength and single-leg control for balanced glutes and legs.

Beginner

43 mins

173 Kcal

Straight Leg Hip Bridge

3 sets

12 reps

60s rest

Bodyweight Step-up on Stepbox

Lunge

Straight Leg Kickback (kneeling)

3 sets

12 reps

45s rest

Standing Hip Extension (straight leg)

3 sets

12 reps

45s rest

Side Lying Hip Adduction

Glute Bridge March

Standing Side Leg Raise

3 sets

12 reps

45s rest

Day 3 — Lateral & Stability

Abduction, lateral patterns, and isometric control for hip stability.

Beginner

42 mins

174 Kcal

Bodyweight Wall Squat

3 sets

30s

60s rest

Sumo Squat Floor Touch

3 sets

12 reps

60s rest

Bent Leg Side Kick (kneeling)

3 sets

12 reps

45s rest

Straight Leg Outer Hip Abductor

3 sets

15 reps

45s rest

Side-to-Side Leg Swings

Prisoner Squat

Side Lying Scissors

Standing Hip Abduction (bent knee)

3 sets

12 reps

45s rest

Back to Glutes & Legs

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