20 routines · 10–45 min

Glute Workouts at Home

Glute workouts combine bridges, hip thrusts, lunges and side-lying moves to train the glutes from every angle, not just in squats. Stronger glutes support your hips and lower back as well as shaping your lower body. A resistance band is the cheapest upgrade for these routines.

Pick a routine

Choose your equipment and time

Every routine includes a warm-up, a timed circuit and a follow-along timer. Switch the level on the routine page.

Glute Workouts at Home by equipment and duration
Equipment	10 min	15 min	20 min	30 min	45 min
No Equipment	10	15	20	30	45
Dumbbells	10	15	20	30	45
Resistance Bands	10	15	20	30	45
Kettlebell	10	15	20	30	45

Key exercises

Moves you will practice

Each one links to a step-by-step form guide with common mistakes to avoid.

Multi-week plans

Follow a plan

Day-by-day schedules that use these routines and get harder every week.

30days
30-Day Glute Challenge
5×/week · 10–20 min · No Equipment

FAQ

Glute Workouts at Home: common questions

How often should I do a glute workout?

Aim for 2 to 4 times a week on non-consecutive days. Move up a level once the current one feels easy.

How long should a glute workout be?

Every glute workout here comes in 10 to 45 minutes versions. Short sessions done consistently beat occasional long ones, so pick the length you can repeat.

Do I need equipment for a glute workout at home?

No. Every glute workout has a no-equipment version, and there are also versions for dumbbells, resistance bands, kettlebell if you want to add load.