Glute Workout Plan for Beginners

Glutes & Legs

Beginner

2 routines

Beginner-friendly glutes and legs plan focusing on activation, squat patterns, and joint-friendly progressions.

Routines

Day 1 — Glute Activation & Squat Basics

Learn squat mechanics, fire up glutes, and build control with beginner-friendly accessories.

Beginner

44 mins

182 Kcal

Dumbbell Goblet Squat

3 sets

10 reps

75s rest

Glute Bridge Two Legs on Floor

3 sets

12 reps

60s rest

Standing Hip Abduction

3 sets

12 reps

45s rest

Bent Leg Kickback (kneeling)

3 sets

12 reps

45s rest

Bodyweight Supported Squat

Side Lying Clam

Glute Bridge March

Side Lying Leg Raise

Day 2 — Hinge & Lunge Basics

Build unilateral control and hip drive with lunges and hip thrust variations.

Beginner

46 mins

179 Kcal

Roll Hip Thrust

Lunge

Glute Bridge One Leg on Floor (bent knee)

3 sets

10 reps

60s rest

Resistance Band Glute Bridge

3 sets

12 reps

60s rest

Side Lying Hip Adduction

3 sets

12 reps

45s rest

Standing Hip Abduction (bent knee)

Frog Hip Thrust

Bodyweight Bench Squat

3 sets

12 reps

60s rest

Back to Glutes & Legs

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