Glutes · 15 minutes

15-Minute Glute Workout at Home (No Equipment)

  • 15 min
  • 4 moves × 3 rounds
  • No Equipment
  • Beginner

This 15-minute glute workout isolates and strengthens the glutes from every angle to lift, shape and support your hips. It opens with a short warm-up, moves into a 4-exercise circuit you repeat 3 times, and finishes with a cool-down stretch.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Warm-Up

    30s each · no rest

    1. 1
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s
    2. 2
      Leg Swings starting position
      Leg Swings

      Hamstrings · Glutes

      30s
    3. 3
      Step Jacks starting position
      Step Jacks

      Full Body · Shoulders

      30s

  2. Main Circuit

    30s work · 30s rest

    Repeat 3× · 30s rest between rounds

    1. 1
      Lateral Lunge starting position
      Lateral Lunge

      Glutes · Quads

      30s
    2. 2
      Step-Ups starting position
      Step-Ups

      Quads · Glutes

      30s
    3. 3
      Superman starting position
      Superman

      Back · Glutes

      30s
    4. 4
      Sumo Squat starting position
      Sumo Squat

      Glutes · Quads

      30s

  3. Cool-Down

    30s each · no rest

    1. 1
      Butterfly Stretch starting position
      Butterfly Stretch

      Glutes · Hamstrings

      30s
    2. 2
      Standing Hamstring Stretch starting position
      Standing Hamstring Stretch

      Hamstrings

      30s
    3. 3
      Kneeling Hip Flexor Stretch starting position
      Kneeling Hip Flexor Stretch

      Quads · Glutes

      30s

FAQ

Is a 15-minute glute workout enough?

Yes, short sessions work, especially on busy days. 15 minutes done consistently adds up, and you can stack two routines back to back when you have more time.

How often should I do this glute workout?

Aim for 2 to 4 times a week on non-consecutive days. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.

Keep going

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Make it a habit

Part of these plans

Follow one of these multi-week plans to do this routine on a schedule.

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Start workout