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    Legs & Glutes at Home

    Legs & Glutes at Home

    Home Workouts
    Beginner
    3 routines

    Beginner-friendly, no-equipment lower-body training for home. Glute activation, knee-friendly squats, hinges, and unilateral work.

    Routines

    Day 1 — Glute Activation & Squat Basics

    Build a base with bridges, sit-to-stand squats, and gentle hip work.

    Beginner
    38 mins
    134 Kcal
    Glute Bridge Two Legs on Floor

    Glute Bridge Two Legs on Floor

    3 sets
    12 reps
    60s rest
    Sit Squat

    Sit Squat

    3 sets
    10 reps
    60s rest
    Standing Hip Abduction

    Standing Hip Abduction

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

    Straight Leg Outer Hip Abductor

    3 sets
    12 reps
    45s rest
    Bodyweight Rear Lunge

    Bodyweight Rear Lunge

    3 sets
    8 reps
    60s rest
    Standing Calf Raise

    Standing Calf Raise

    3 sets
    12 reps
    45s rest
    Wall sit (narrow stance)

    Wall sit (narrow stance)

    3 sets
    0 reps
    45s rest

    Day 2 — Hinge & Hamstrings

    Hamstring and glute emphasis with knee-friendly hinges and holds.

    Beginner
    45 mins
    157 Kcal
    Bodyweight Good Morning

    Bodyweight Good Morning

    3 sets
    12 reps
    60s rest
    Bodyweight Single Leg Deadlift

    Bodyweight Single Leg Deadlift

    3 sets
    8 reps
    60s rest
    Frog Hip Thrust

    Frog Hip Thrust

    3 sets
    12 reps
    60s rest
    Glute Bridge March

    Glute Bridge March

    3 sets
    12 reps
    60s rest
    Side Lunge

    Side Lunge

    3 sets
    8 reps
    60s rest
    Standing Single Leg Calf Raise with Support

    Standing Single Leg Calf Raise with Support

    3 sets
    12 reps
    45s rest
    Bodyweight Wall Squat

    Bodyweight Wall Squat

    3 sets
    0 reps
    45s rest
    Side Lying Clam

    Side Lying Clam

    3 sets
    12 reps
    45s rest

    Day 3 — Unilateral & Lateral Chain

    Single-leg strength and lateral hip work for balanced glutes.

    Beginner
    44 mins
    172 Kcal
    Split Squat

    Split Squat

    3 sets
    10 reps
    60s rest
    Lateral Step up

    Lateral Step up

    3 sets
    10 reps
    60s rest
    Standing Side Leg Raise

    Standing Side Leg Raise

    3 sets
    12 reps
    45s rest
    Bent Leg Kickback (kneeling)

    Bent Leg Kickback (kneeling)

    3 sets
    12 reps
    45s rest
    Single Leg Glute Bridge with Knee to Chest

    Single Leg Glute Bridge with Knee to Chest

    3 sets
    8 reps
    60s rest
    Standing Calf Raise (On a staircase)

    Standing Calf Raise (On a staircase)

    3 sets
    12 reps
    45s rest
    Hip Thrusts

    Hip Thrusts

    3 sets
    12 reps
    60s rest
    Side Lying Feet Raise

    Side Lying Feet Raise

    3 sets
    12 reps
    45s rest
    Back to Home Workouts

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