Glutes · 45 minutes

45-Minute Glute Workout at Home (No Equipment)

  • 43 min
  • 6 moves × 6 rounds
  • No Equipment
  • Advanced

This 45-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 6 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
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s

  2. Main Circuit

    45s work · 15s rest

    Repeat 6× · 60s rest between rounds

    1. 1
      Curtsy Lunge starting position
      Curtsy Lunge

      Glutes · Quads

      45s
    2. 2
      Reverse Lunge starting position
      Reverse Lunge

      Quads · Glutes · Hamstrings

      45s
    3. 3
      Sumo Squat starting position
      Sumo Squat

      Glutes · Quads

      45s
    4. 4
      Superman starting position
      Superman

      Back · Glutes

      45s
    5. 5
      Wall Sit starting position
      Wall Sit

      Quads · Glutes

      45s
    6. 6
      Donkey Kicks starting position
      Donkey Kicks

      Glutes

      45s

  3. Cool-Down

    30s each · no rest

    1. 1
      Butterfly Stretch starting position
      Butterfly Stretch

      Glutes · Hamstrings

      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 45-minute glute workout enough?

Yes. 45 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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