20-Minute Glute Workout at Home (No Equipment Needed!)
- Pauline Samson
- Apr 7
- 3 min read
Starting your fitness journey or looking for a quick, effective glute workout you can do at home? This beginner-friendly, no-equipment workout is perfect for toning, lifting, and strengthening your glutes—all without needing a gym membership.
In this post, I’ll break down each exercise featured in my 20-Minute Glute Workout Video, provide tips for the best results, and share how you can modify the workout for an added challenge.
Why This Workout Is Perfect for You?
No Equipment Needed: Do this workout anytime, anywhere—no gym required!
Beginner-Friendly: Simple, effective exercises anyone can follow.
Full Glute Activation: Targets your glutes from all angles for maximum results.
The Workout Breakdown (15 Minutes)
Glute Bridges – 15 Reps
Lie flat on your back with knees bent and feet flat on the floor.
Lift your hips towards the ceiling, squeezing your glutes at the top.
Lower back down and repeat.
Tip: Keep your core engaged and avoid arching your lower back.
Glute Bridge Pulses – 20 Pulses
Stay in the glute bridge position and perform small pulses, raising and lowering your hips only a few inches.
Focus on squeezing your glutes with each pulse.
Tip: Keep your feet hip-width apart for maximum activation.
Donkey Kicks – 20 Reps Each Leg
Start on all fours with hands directly under shoulders and knees under hips.
Lift one leg, bent at a 90-degree angle, pushing your heel towards the ceiling.
Lower and repeat before switching legs.
Tip: Keep your core tight to avoid arching your lower back.
Fire Hydrants – 15 Reps Each Leg
Start on all fours and lift one leg out to the side, keeping your knee bent at a 90-degree angle.
Return to the starting position and repeat.
Tip: Focus on controlled movements, avoiding swinging your leg.
Fire Hydrant Circles – 10 Circles Each Way, Per Leg
From the fire hydrant position, draw circles with your knee in one direction, then reverse.
Repeat on the other leg.
Tip: Keep your movements slow and controlled for maximum glute engagement.
Reverse Hyperextensions – 20 Reps
Lie face down on a mat with legs extended.
Lift your legs upward, squeezing your glutes at the top.
Lower and repeat.
Tip: Keep your core engaged and avoid overextending your lower back.
Deep Squats – 20 Reps
Stand with feet shoulder-width apart.
Lower into a squat, keeping your chest lifted and knees tracking over your toes.
Push through your heels to return to standing.
Tip: Go as low as your flexibility allows for deeper glute engagement.
Reverse Lunges – 12 Reps Each Leg
Step one foot back into a lunge position, lowering your knee towards the ground.
Return to standing and repeat on the same leg before switching.
Tip: Keep your front knee over your ankle and engage your core.
Lunge Pulses – 20 Pulses Each Leg
From the lunge position, pulse up and down for 20 reps before switching legs.
Tip: Keep your movements controlled and focus on squeezing your glutes.
Cooldown (5 Minutes)
After completing your workout, it’s important to cool down with gentle stretching. This will help reduce muscle stiffness and improve flexibility.
Watch the Full Workout Video:
Tips for Success
Stay Consistent: Aim to do this workout at least 3 times a week.
Focus on Form: Quality over quantity. Slow, controlled movements will yield better results.
Challenge Yourself: As you get stronger, try adding resistance bands or dumbbells.
Need More Help Reaching Your Goals?
I offer personal training and nutrition coaching designed to help you reach your fitness goals—whether it’s building muscle, losing weight, or improving overall health.
Personal Training
Customized workout plans tailored to your needs (home or gym-based).
One-on-one guidance to ensure you’re performing exercises correctly and safely.
Progress tracking and accountability to keep you motivated.
Nutrition Coaching
Personalized meal plans, food swaps, and recipes to suit your lifestyle.
Macro tracking, portion control, and meal timing strategies.
Support for dietary restrictions and preferences.
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