At-Home Glute Workout (No Equipment)
Bridges, lunges, kickbacks and leg raises: everything to load the gluteus maximus and medius at home, three times a week.
About the program
The gluteus maximus needs hip extension (bridges, kickbacks) and deep lunges; the gluteus medius needs abduction — lifting the leg out to the side. Without weights, use reps and pauses: hold a second at the top of every bridge and kickback, lower slowly.
If you have a mini band, put it above your knees for bridges and side raises — it gets a lot harder.
Who it is for
Women and anyone who wants firmer, stronger glutes without a gym — or as an add-on to strength training.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Glutes
19 sets
How to progress
Build up to 20–25 reps, then move to single-leg versions and a band. For real glute growth you'll eventually need weights — see the gym plan for women.
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