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Strength at home

Glute workout at home

The glutes extend, lift and rotate the hip. This session trains all three jobs with nothing heavier than a band.

25 minBeginner9 movesA wall · A bandGlutes · Hip abductors · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Glute bridge12 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  2. Standing hip CARs2 circles each leg
    Beginner · 3D demoHarder: 90/90 hip lift-off

Circuit

3 rounds · Rest 60 s

  1. Single-leg glute bridge10 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoEasier: Glute bridgeHarder: Alternate-leg bounding
  2. Clamshell15 each side
    Beginner · Hip abductors, Glutes · 3D demoHarder: Lateral band walk
  3. Lateral band walk10 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoEasier: Hip abduction machineHarder: Side-lying leg raise
  4. Glute kickback (quadruped hip extension)12 each side
    Beginner · Glutes, Hamstrings · 3D demoEasier: Glute bridgeHarder: Back extension on a 45-degree bench
  5. Side-lying leg raise12 each side
    Beginner · Hip abductors, Glutes · 3D demoEasier: Lateral band walkHarder: Step-up with knee raise
  6. Reverse lunge8 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoEasier: Split squatHarder: Split squat with dumbbells

Cool-down

  1. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Tips

  • Pause for a second at the top of each bridge and kickback.
  • Add load later with a dumbbell on the hips or a barbell hip thrust.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

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Full-body bodyweight workout

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30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the glute workout at home take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.