Glute workout at home with no equipment

A glute workout at home with no equipment: three short days for your glutes and legs.

Who it is for

Every day has a squat or a split squat, a hamstring move on the floor and side-lying leg raises, and days A and B add a bridge, in 21 to 31 minutes. The second tab packs the same work into two days of about 30 minutes.

• You train in a living room or a bedroom and own no weights
• You want rounder, stronger glutes and are starting from zero
• You have two spare evenings a week, not three: take the 2 day tab
• You have tried squats alone and only ever felt them in your thighs

How to lay out the week

Train on three days with a day off between them, such as Monday, Wednesday and Friday. Day A opens with bodyweight squats and the single-leg glute bridge, so each side of your hips has to work on its own. Day B starts on the floor with a two-leg bridge and then moves to the split squat while your legs are still fresh. Day C is the short one, about 21 minutes and four exercises, to round off the week. In the first two weeks you do only A and B, two sessions in week one and three in week two, then C joins. On the 2 day tab, Monday and Thursday suit most people, and day A trades the side-lying leg raise for frog pumps.

How to add weight

With no dumbbells you cannot add kilos, so the plan makes each exercise harder instead. Stay with one version until you reach the top of the range in every set, for example 15 squats three times or 12 single-leg bridges a side. Then use the Replace button in the app to pick a harder version, such as a squat with a pause at the bottom or a bridge with your feet up on the sofa, and go back to the low end of the range. On the wall sit, add 5 seconds once 40 seconds holds in both sets. Lowering every rep over 3 seconds is a step up as well.

If you use Claude or ChatGPT, you can connect it to AIm later: it reads the same log.

Warm-up

1. Two minutes of marching on the spot, lifting your knees to hip height.
2. Ten glute bridges with a 2 second squeeze at the top, then ten slow squats to a chair.
3. Five side-lying leg raises each side, then one easy set of the first exercise of the day.

Mistakes to avoid

• Rushing the reps. Your body weight is light, so speed hides the work: 2 seconds down, a short pause, then up.
• Staying on the easy version for months. When 15 squats feel like nothing, that version has done its job.
• Lifting the bridge with your lower back. Squeeze your glutes and stop when your body is straight from knees to shoulders.
• Letting the front knee fall inward on the split squat. Keep it over your middle toes.

Butt workout at home: what each exercise does

Your glutes have more than one job, and the plan gives each one its own exercise. Bridges and frog pumps drive the hips forward, the main job of the big glute muscle. Squats and split squats load it while it stretches at the bottom. Side-lying leg raises train the smaller muscle on the side of the hip, the one that keeps your knee in line when you walk or climb stairs.

Leg workout at home for the whole leg

The plan puts the glutes first but does not stop there. Squats and the wall sit train the front of the thigh, the slider leg curl and the hamstring bridge the back, and floor calf raises the calves. For the slider curl, lie on your back with your heels on a towel on a smooth floor, lift your hips and pull the heels toward you without letting the hips drop.

Adding a resistance band

The program needs no band. If you own a loop band, it is one more way to make the plan harder once you hit the top reps: put it just above your knees for glute bridges, frog pumps and side-lying leg raises, and push your knees out against it the whole set. Keep the same sets and reps, and note the band in the set so you know which one you used last time.