Glute Workout Plan for Beginners
Glute activation, squat patterns and joint-friendly progressions across two sessions a week. A beginner glute plan you can start at home.
- Days per week
- 2
- Session length
- 44–46 min
- Exercises
- 16
- Level
- Beginner
- Equipment
- Bodyweight, Dumbbell, Roll +1
Your week
- MonDay 1 · Glute Activation & Squat Basics
- TueRest
- WedRest
- ThuDay 2 · Hinge & Lunge Basics
- FriRest
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Glute Activation & Squat Basics
Learn squat mechanics, fire up glutes, and build control with beginner-friendly accessories.
About 44 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Dumbbell Goblet SquatRest 75s | 3 × 10 | 75s | |
| 2 | Glute Bridge Two Legs on FloorRest 60s | 3 × 12 | 60s | |
| 3 | Standing Hip AbductionRest 45s | 3 × 12 | 45s | |
| 4 | Bent Leg Kickback (kneeling)Rest 45s | 3 × 12 | 45s | |
| 5 | Bodyweight Supported SquatRest 60s | 3 × 12 | 60s | |
| 6 | Side Lying ClamRest 45s | 3 × 15 | 45s | |
| 7 | Glute Bridge MarchRest 45s | 3 × 10 | 45s | |
| 8 | Side Lying Leg RaiseRest 45s | 3 × 12 | 45s |
Day 2 — Hinge & Lunge Basics
Build unilateral control and hip drive with lunges and hip thrust variations.
About 46 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Roll Hip ThrustRest 60s | 3 × 10 | 60s | |
| 2 | LungeRest 60s | 3 × 10 | 60s | |
| 3 | Glute Bridge One Leg on Floor (bent knee)Rest 60s | 3 × 10 | 60s | |
| 4 | Resistance Band Glute BridgeRest 60s | 3 × 12 | 60s | |
| 5 | Side Lying Hip AdductionRest 45s | 3 × 12 | 45s | |
| 6 | Standing Hip Abduction (bent knee)Rest 45s | 3 × 12 | 45s | |
| 7 | Frog Hip ThrustRest 60s | 3 × 12 | 60s | |
| 8 | Bodyweight Bench SquatRest 60s | 3 × 12 | 60s |
About this plan
Two sessions a week aimed squarely at the glutes, using bodyweight, a band and a single dumbbell. It is built for someone who has been told to train glutes and does not yet know which exercises actually do that.
Day one starts with a goblet squat, then two-leg glute bridges, standing hip abduction, kneeling kickbacks, supported squats, side-lying clams, bridge marches and side-lying leg raises. Day two moves to hip thrusts, lunges, single-leg bridges, band glute bridges, hip adduction, bent-knee abduction, frog thrusts and bench squats.
The order inside each session matters more than it looks. Clams, abduction and bridges come before and around the loaded work because the glutes have a habit of letting the quads and lower back take over — particularly if you sit for most of the day. Feeling the muscle work in a clam is not a party trick; it is what makes the next squat recruit the right thing.
Squats and lunges are here, and they matter, but they are not the whole answer. A squat loads the glutes at the bottom, where they are already stretched. Hip thrusts and bridges load them at the top, where they are contracted and where most of their actual job happens — standing up, climbing stairs, sprinting. That is why a glute plan built only from squats tends to stall.
Progress by adding a pause before adding weight. Two seconds squeezed at the top of a hip thrust does more than five extra fast reps, and the single-leg version of any bridge is a large jump in difficulty available for free.
Twice a week is enough to grow glutes, provided both sessions are hard. The muscle recovers quickly, but recovering quickly is not the same as needing no recovery — leave two or three days between them.
Train this plan in the app
LoadMuscle carries all 2 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.
