Glutes · 30 minutes
30-Minute Glute Workout at Home (No Equipment)
- 30 min
- 6 moves × 4 rounds
- No Equipment
- Advanced
This 30-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 6-exercise circuit you repeat 4 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
Warm-Up
30s each · no rest
- 1
Hip Circles30sGlutes · Core
- 2
Leg Swings30sHamstrings · Glutes
- 3
Arm Circles30sShoulders
- 1
Main Circuit
45s work · 15s rest
Repeat 4× · 60s rest between rounds
- 1
Fire Hydrants45sGlutes · Core
- 2
Step-Ups45sQuads · Glutes
- 3
Superman45sBack · Glutes
- 4
Lateral Lunge45sGlutes · Quads
- 5
Reverse Lunge45sQuads · Glutes · Hamstrings
- 6
Donkey Kicks45sGlutes
- 1
Cool-Down
30s each · no rest
- 1
Downward Dog30sHamstrings · Calves · Shoulders
- 2
Figure-Four Stretch30sGlutes
- 3
Standing Hamstring Stretch30sHamstrings
- 1
FAQ
Is a 30-minute glute workout enough?
Yes. 30 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.
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