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Buy · €19.99Workout · 20 min · Home
20-Minute Glute Workout at Home: No Equipment Needed (or Just Bands and a Chair)
You don't need a gym to build strong glutes. With 20 minutes, a sturdy chair and, if you have one, a resistance band, you can train the gluteus maximus (which gives your hips their shape and power) and the gluteus medius (which stabilizes your knee and pelvis). Do this workout 2 or 3 times a week, with at least one rest day between sessions.
Duration20 minutes
EquipmentNone · optional: band and a chair
LevelBeginner and intermediate
Frequency2-3 times a week
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Warm-up
3 minutes · no rest between exercises
Standing Hip Circles
30 sec per legQuadruped Hip Circles
30 secGlute Bridge
15 slow reps
Block 1 · Strength
9 minutes · 3 rounds · 45 sec rest after each round
Bulgarian split squat on a chair
8-12 per legRest the top of your back foot on a chair and lower straight down until your back knee almost touches the floor. Lean your torso slightly forward to load the glutes more.
Single-Leg Glute Bridge
10-12 per legHold for 1 sec at the top, squeezing your glutes.
Step-Up with Knee Drive
8-10 per legStep up onto a sturdy chair or step, driving through your heel.
Block 2 · Glute medius
5 minutes · 2 rounds · 30 sec rest
Banded Monster Walk
10 steps each wayNo band: side steps in a half squat.
Side-lying clamshell
15 per sideLie on your side with knees bent and heels together, then open your top knee without rolling your hips back. A band just above your knees makes it harder.
Bent-Knee Donkey Kick
12-15 per leg
Finisher
2 minutes
Banded Hip Bridge
45-sec hold at the top + 15 repsNo band? Place your feet farther from your body.
Lying Glute Stretch
30 sec per side
How to progress week by week
- Weeks 1-2: learn the technique using the low end of the rep range.
- Weeks 3-4: move to the high end of the range or add a fourth round to Block 1.
- Weeks 5-6: lower more slowly (3 seconds) or use a heavier band.
- Once 12 Bulgarian split squats feel easy, hold a backpack loaded with books or jugs of water.
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If you don't have a band or a chair
Swap the Bulgarian split squat for alternating reverse lunges, the chair step-up for extra single-leg bridges, and the monster walk for standing rear leg raises. The workout still works; you'll just need more reps to get close to fatigue.
Equipment for glute training at home
- Fabric glute bandsThey don't roll up or slide during kickbacks and abductions.
- Exercise matFor bridges and floor work without discomfort.
- Dumbbell or kettlebellTo add load to bridges and squats once bodyweight isn't enough.
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Frequently asked questions
How many times a week should I train glutes at home?
Two or three 20-minute sessions, with at least one rest day between them, are enough to build strength and shape.
Can you grow your glutes without weights?
Yes, especially at first. The key is to get close to fatigue on every set and keep progressing: more reps, slower tempo, or bands and makeshift weights.
Why do I feel it more in my legs than my glutes?
It usually happens when you push through your toes. Drive through your heel, lean your torso slightly forward in the Bulgarian split squat, and squeeze your glutes at the top of each bridge.
Want a complete plan?
8-week plans with sets, reps and progression, built for your sport. Includes a downloadable PDF.
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