Glutes · 15 minutes

15-Minute Glute Workout at Home (No Equipment)

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

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
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s
    2. 2
      Inchworm starting position
      Inchworm

      Hamstrings · Shoulders · Core

      30s
    3. 3
      Step Jacks starting position
      Step Jacks

      Full Body · Shoulders

      30s

  2. Main Circuit

    40s work · 20s rest

    Repeat 2× · 60s rest between rounds

    1. 1
      Hip Thrust starting position
      Hip Thrust

      Glutes · Hamstrings

      40s
    2. 2
      Step-Ups starting position
      Step-Ups

      Quads · Glutes

      40s
    3. 3
      Donkey Kicks starting position
      Donkey Kicks

      Glutes

      40s
    4. 4
      Superman starting position
      Superman

      Back · Glutes

      40s
    5. 5
      Bodyweight Squat starting position
      Bodyweight Squat

      Quads · Glutes

      40s

  3. Cool-Down

    30s each · no rest

    1. 1
      Downward Dog starting position
      Downward Dog

      Hamstrings · Calves · Shoulders

      30s
    2. 2
      Butterfly Stretch starting position
      Butterfly Stretch

      Glutes · 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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