Legs & Glutes at Home
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
Beginner
Build a base with bridges, sit-to-stand squats, and gentle hip work.
Glute Bridge Two Legs on Floor
3 sets12 reps60s restSit Squat
3 sets10 reps60s restStanding Hip Abduction
3 sets12 reps45s restStraight Leg Outer Hip Abductor
3 sets12 reps45s restBodyweight Rear Lunge
3 sets8 reps60s restStanding Calf Raise
3 sets12 reps45s restWall sit (narrow stance)
3 sets0 reps45s rest
Day 2 — Hinge & Hamstrings
Beginner
Hamstring and glute emphasis with knee-friendly hinges and holds.
Bodyweight Good Morning
3 sets12 reps60s restBodyweight Single Leg Deadlift
3 sets8 reps60s restFrog Hip Thrust
3 sets12 reps60s restGlute Bridge March
3 sets12 reps60s restSide Lunge
3 sets8 reps60s restStanding Single Leg Calf Raise with Support
3 sets12 reps45s restBodyweight Wall Squat
3 sets0 reps45s restSide Lying Clam
3 sets12 reps45s rest
Day 3 — Unilateral & Lateral Chain
Beginner
Single-leg strength and lateral hip work for balanced glutes.
Split Squat
3 sets10 reps60s restLateral Step up
3 sets10 reps60s restStanding Side Leg Raise
3 sets12 reps45s restBent Leg Kickback (kneeling)
3 sets12 reps45s restSingle Leg Glute Bridge with Knee to Chest
3 sets8 reps60s restStanding Calf Raise (On a staircase)
3 sets12 reps45s restHip Thrusts
3 sets12 reps60s restSide Lying Feet Raise
3 sets12 reps45s rest
