The Ultimate At-Home Glute Workout Guide
Hey Queens! (and potential kings) Having strong, sculpted glutes isn’t just about aesthetics—it’s also essential for posture, athletic performance, and overall lower-body strength. The best part? You don’t need a gym to get results. With the right exercises, a solid plan, and a few affordable home workout essentials, you can build your dream booty right at home! This guide is definitely for my beginners. Okay y'all ready to build that ass for Summer? Come on we gotta get a head start.
Why Focus on Glute Work?
Your glutes are the largest muscle group in your body, and strengthening them can help:
Improve posture and reduce lower back pain
Enhance athletic performance and explosiveness
Shape and lift your backside for a toned look
Increase overall lower-body strength and stability
Your At-Home Glute Workout Plan
Below is a simple yet effective glute-focused workout you can do at home. Perform this routine 2 times a week for the best results. I suggest this because your glute growth happens while you're resting. You break down the muscles with workouts, and rebuild them with rest and protein. You don't want to overwork them, and then get no results. Overall I suggest working out 3-4 times a week, and you can implement upper body workouts or some steady-state cardio.
1. Glute Bridges (3 sets of 12–15 reps)
Lie on your back, knees bent, feet flat on the floor.
Push through your heels and lift your hips until your body forms a straight line from knees to shoulders.
Squeeze your glutes at the top and slowly lower down.
Make it harder: Hold a dumbbell on your hips link to dumbells: https://amzn.to/4jXbLo4
2. Bulgarian Split Squats (3 sets of 10 reps per leg)
Stand a few feet in front of a sturdy surface like a chair or bench.
Place one foot behind you on the surface and lower into a squat.
Push through your front heel to return to standing.
Make it harder: Hold a pair of dumbbells: https://amzn.to/4jXbLo4
3. Step-Ups (3 sets of 12 reps per leg)
Use a sturdy chair or step and place one foot on top.
Push through your heel and bring the other leg up.
Slowly lower back down and repeat.
Make it harder: Use ankle weights: https://amzn.to/4b0DrEy
4. Fire Hydrants (3 sets of 15 reps per leg)
Start on all fours with your hands under your shoulders and knees under your hips.
Lift one leg out to the side, keeping the knee bent.
Lower back down with control and repeat.
Make it harder: Wear ankle weights: https://amzn.to/4b0DrEy
5. Donkey Kicks (3 sets of 12 reps per leg)
Begin in an all-fours position.
Kick one leg back and up, keeping your knee bent.
Lower back down without touching the floor.
Make it harder: Add ankle weights https://amzn.to/4b0DrEy
Take Your Glute Gains to the Next Level
While this routine is great on its own, pairing it with a structured workout program can help you see faster and more consistent results. That’s why I recommend checking out this link to BODi by Beachbody here— they offer expert-designed at-home programs that target your glutes and full body, with easy-to-follow guidance and progress tracking.
Key Tips for Maximum Glute Growth
Mind-Muscle Connection: Focus on squeezing your glutes during each rep.
Progressive Overload: Gradually increase resistance using dumbbells or ankle weights.
Consistency is Key: Aim to train your glutes 3–4 times per week.
Fuel Your Gains: Pair your workouts with high-protein nutrition. Try LivWell Nutrition protein powder here to support muscle recovery!
Final Thoughts
You don’t need an expensive gym membership to build strong, sculpted glutes. With this at-home workout and the right tools, you can achieve amazing results from the comfort of your own space. Don’t forget to check out BODi by Beachbody here for a structured fitness plan and grab your home workout essentials from Amazon here.
Are you ready to grow those glutes? Let’s go baddies! 💪🍑
