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    Glutes at Home

    Glutes at Home

    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

    Glute Bridge Two Legs on Floor

    3 sets
    12 reps
    60s rest
    Squat m

    Squat m

    3 sets
    12 reps
    60s rest
    Side Lying Clam

    Side Lying Clam

    3 sets
    15 reps
    45s rest
    Standing Hip Abduction

    Standing Hip Abduction

    3 sets
    12 reps
    45s rest
    Sumo Squat m

    Sumo Squat m

    3 sets
    12 reps
    60s rest
    Side Lying Leg Raise

    Side Lying Leg Raise

    3 sets
    12 reps
    45s rest
    Wall Press Heel Tap

    Wall Press Heel Tap

    3 sets
    12 reps
    45s rest

    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

    Straight Leg Hip Bridge

    3 sets
    12 reps
    60s rest
    Bodyweight Step-up on Stepbox

    Bodyweight Step-up on Stepbox

    3 sets
    10 reps
    60s rest
    Lunge

    Lunge

    3 sets
    10 reps
    60s rest
    Straight Leg Kickback (kneeling)

    Straight Leg Kickback (kneeling)

    3 sets
    12 reps
    45s rest
    Standing Hip Extension (straight leg)

    Standing Hip Extension (straight leg)

    3 sets
    12 reps
    45s rest
    Side Lying Hip Adduction

    Side Lying Hip Adduction

    3 sets
    12 reps
    45s rest
    Glute Bridge March

    Glute Bridge March

    3 sets
    10 reps
    45s rest
    Standing Side Leg Raise

    Standing Side Leg Raise

    3 sets
    12 reps
    45s rest

    Day 3 — Lateral & Stability

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

    Beginner
    43 mins
    NaN Kcal
    Bodyweight Wall Squat

    Bodyweight Wall Squat

    3 sets
    reps
    60s rest
    Sumo Squat Floor Touch

    Sumo Squat Floor Touch

    3 sets
    12 reps
    60s rest
    Bent Leg Side Kick (kneeling)

    Bent Leg Side Kick (kneeling)

    3 sets
    12 reps
    45s rest
    Straight Leg Outer Hip Abductor

    Straight Leg Outer Hip Abductor

    3 sets
    15 reps
    45s rest
    Side-to-Side Leg Swings

    Side-to-Side Leg Swings

    3 sets
    reps
    45s rest
    Prisoner Squat

    Prisoner Squat

    3 sets
    12 reps
    60s rest
    Side Lying Scissors

    Side Lying Scissors

    3 sets
    12 reps
    45s rest
    Standing Hip Abduction (bent knee)

    Standing Hip Abduction (bent knee)

    3 sets
    12 reps
    45s rest
    Back to Glutes & Legs

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