At-Home Glute Workout

If you’re looking for a great at-home glute workout, this no-gym glute workout requires minimal equipment—just a resistance band or body weight—and can be done in a small space. You can use any household items (or weights if you have them) to make it more challenging.

This at-home glute workout is perfect for those who want to work out at home or need a good glute workout for travel! While this is a weight-free at-home glute workout, having a resistance band is best. This is an inexpensive tool that really helps work the glutes and is easy to travel with.

Warm-Up (5-7 minutes)

Don’t skip your warm-up!

Dynamic stretches:

Leg swings (front-to-back and side-to-side) – 10 each leg
Hip circles – 10 in each direction
Bodyweight squats – 15 reps

Glute activation:

Banded clamshells – 2 sets of 15 per side
Glute bridges – 2 sets of 15 (add a band for extra resistance)

No equipment at-home glute workout

Bodyweight Squats

3 sets of 15-20 reps
Focus on depth, keeping your chest up and driving through your heels.

Single-Leg Glute Bridges

3 sets of 12 reps per leg
Lie on your back, extend one leg, and push through the heel of the other leg to lift your hips.

Bulgarian Split Squat (Chair or Couch)

3 sets of 12 reps per leg
Place one foot behind you on a chair or couch. Lower into a lunge and engage your glutes as you rise. If you have weights you can use them, but you can do it without weights too.

Fire Hydrants (Banded Optional but preferred)

3 sets of 15 reps per leg
Start on all fours, lifting one leg out to the side while keeping your core stable.

Donkey Kicks (Banded Optional)

3 sets of 12-15 reps per leg
On all fours, kick one leg upward, keeping your knee bent and squeezing your glutes at the top.

Lateral Banded Walks

3 sets of 20 steps (10 each side)
Place a resistance band around your thighs and take small side steps, keeping tension in the band.

Step-Ups (Optional if you have a sturdy surface)

3 sets of 12 reps per leg
Use a chair, step, or low platform. Drive through your heel to engage your glutes.

Cool Down (5-10 minutes)

Forward fold for hamstrings – Hold for 30 seconds
Pigeon pose for glutes – Hold for 30 seconds per side
Butterfly stretch for inner thighs – Hold for 30 seconds

💡 Tips:

Rest 30-60 seconds between exercises.
Use household items like water bottles, weights, or anything heavy for extra resistance.
Progress by increasing reps, sets, or adding resistance bands.