Glutes at Home

Glute activation and squat fundamentals to build a solid base.

1. Glute Bridge Two Legs on Floor

   3 sets

   12 reps

   60s rest

2. Squat m

   3 sets

   12 reps

   60s rest

3. Side Lying Clam

   3 sets

   15 reps

   45s rest

4. Standing Hip Abduction

   3 sets

   12 reps

   45s rest

5. Sumo Squat m

   3 sets

   12 reps

   60s rest

6. Side Lying Leg Raise

   3 sets

   12 reps

   45s rest

7. Wall Press Heel Tap

   3 sets

   12 reps

   45s rest

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

1. Straight Leg Hip Bridge

   3 sets

   12 reps

   60s rest

2. Bodyweight Step-up on Stepbox

   3 sets

   10 reps

   60s rest

3. Lunge

   3 sets

   10 reps

   60s rest

4. Straight Leg Kickback (kneeling)

   3 sets

   12 reps

   45s rest

5. Standing Hip Extension (straight leg)

   3 sets

   12 reps

   45s rest

6. Side Lying Hip Adduction

   3 sets

   12 reps

   45s rest

7. Glute Bridge March

   3 sets

   10 reps

   45s rest

8. Standing Side Leg Raise

   3 sets

   12 reps

   45s rest

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

1. Bodyweight Wall Squat

   3 sets

   reps

   60s rest

2. Sumo Squat Floor Touch

   3 sets

   12 reps

   60s rest

3. Bent Leg Side Kick (kneeling)

   3 sets

   12 reps

   45s rest

4. Straight Leg Outer Hip Abductor

   3 sets

   15 reps

   45s rest

5. Side-to-Side Leg Swings

   3 sets

   reps

   45s rest

6. Prisoner Squat

   3 sets

   12 reps

   60s rest

7. Side Lying Scissors

   3 sets

   12 reps

   45s rest

8. Standing Hip Abduction (bent knee)

   3 sets

   12 reps

   45s rest