Glutes · 20 minutes

20-Minute Glute Workout at Home (No Equipment)

  • 20 min
  • 5 moves × 3 rounds
  • No Equipment
  • Intermediate

This 20-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 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
      Leg Swings starting position
      Leg Swings

      Hamstrings · Glutes

      30s
    2. 2
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s
    3. 3
      Inchworm starting position
      Inchworm

      Hamstrings · Shoulders · Core

      30s

  2. Main Circuit

    40s work · 20s rest

    Repeat 3× · 60s rest between rounds

    1. 1
      Hip Thrust starting position
      Hip Thrust

      Glutes · Hamstrings

      40s
    2. 2
      Superman starting position
      Superman

      Back · Glutes

      40s
    3. 3
      Bodyweight Squat starting position
      Bodyweight Squat

      Quads · Glutes

      40s
    4. 4
      Fire Hydrants starting position
      Fire Hydrants

      Glutes · Core

      40s
    5. 5
      Bulgarian Split Squat starting position
      Bulgarian Split Squat

      Quads · Glutes

      40s

  3. Cool-Down

    30s each · no rest

    1. 1
      Figure-Four Stretch starting position
      Figure-Four Stretch

      Glutes

      30s
    2. 2
      Downward Dog starting position
      Downward Dog

      Hamstrings · Calves · Shoulders

      30s
    3. 3
      Supine Spinal Twist starting position
      Supine Spinal Twist

      Back · Glutes

      30s

FAQ

Is a 20-minute glute workout enough?

Yes. 20 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.

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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