Glutes · 15 minutes

15-Minute Glute Workout at Home (No Equipment)

  • 14 min
  • 5 moves × 2 rounds
  • No Equipment
  • Advanced

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 5-exercise circuit you repeat 2 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
      Leg Swings starting position
      Leg Swings

      Hamstrings · Glutes

      30s
    2. 2
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s
    3. 3
      March in Place starting position
      March in Place

      Full Body · Quads

      30s

  2. Main Circuit

    45s work · 15s rest

    Repeat 2× · 60s rest between rounds

    1. 1
      Curtsy Lunge starting position
      Curtsy Lunge

      Glutes · Quads

      45s
    2. 2
      Wall Sit starting position
      Wall Sit

      Quads · Glutes

      45s
    3. 3
      Donkey Kicks starting position
      Donkey Kicks

      Glutes

      45s
    4. 4
      Superman starting position
      Superman

      Back · Glutes

      45s
    5. 5
      Step-Ups starting position
      Step-Ups

      Quads · Glutes

      45s

  3. Cool-Down

    30s each · no rest

    1. 1
      Standing Hamstring Stretch starting position
      Standing Hamstring Stretch

      Hamstrings

      30s
    2. 2
      Figure-Four Stretch starting position
      Figure-Four Stretch

      Glutes

      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