RepSenseiGlutes exercises at home
Glute bridges, single-leg hip thrusts off a sofa and Bulgarian split squats are hard enough for most beginners. Add a loop band round the knees or a backpack across the hips as you get stronger.
A simple home routine
Do these in order, 2 to 3 times a week, resting 60 to 90 seconds between sets. When 15 reps feels easy on every set, slow the lowering down or move to a harder exercise below.
| Exercise | Sets | Reps |
|---|---|---|
| Butt Lift (Bridge) | 3 | 10-15 |
| Ankle On The Knee | 3 | 10-15 |
| Flutter Kicks | 3 | 10-15 |
| Glute Kickback | 3 | 10-15 |
Glutes exercises for home
- Butt Lift (Bridge)No equipment · Beginner · also works hamstrings
- Ankle On The KneeNo equipment · Beginner
- Flutter KicksNo equipment · Beginner · also works hamstrings
- Glute KickbackNo equipment · Beginner · also works hamstrings
- Hip Circles (prone)No equipment · Beginner · also works inner thighs
- Hip Extension with BandsBands · Beginner · also works hamstrings
- Hip Lift with BandBands · Beginner · also works calves, hamstrings
- Knee Across The BodyNo equipment · Beginner · also works lower back
- Leg LiftNo equipment · Beginner · also works hamstrings
- Monster WalkBands · Beginner
- One Knee To ChestNo equipment · Beginner · also works hamstrings, lower back
- Physioball Hip BridgeExercise ball · Beginner · also works hamstrings
- Single Leg Glute BridgeNo equipment · Beginner · also works hamstrings
- Standing Hip CirclesNo equipment · Beginner · also works inner thighs
- Step-up with Knee RaiseNo equipment · Beginner · also works hamstrings, quads
- Downward Facing BalanceExercise ball · Intermediate · also works abs, obliques, hamstrings
- Iliotibial Tract-SMRFoam roll · Intermediate
- IT Band and Glute StretchOther · Intermediate
- Piriformis-SMRFoam roll · Intermediate
- Two-Arm Kettlebell CleanKettlebells · Intermediate · also works hamstrings, shoulders, calves
- WindmillsNo equipment · Intermediate · also works hamstrings, lower back
- Lying CrossoverNo equipment · Expert
- Lying GluteNo equipment · Expert
- Seated GluteNo equipment · Expert · also works inner thighs
Training tips
- Finish each rep by squeezing your glutes to lock out the hip, without arching your lower back to get there.
- Combine exercises that load the glutes stretched, such as deep squats and Romanian deadlifts, with ones that load them shortened, such as hip thrusts.
See all glutes exercises, or try the home workout plan with no equipment.
Work out at home with your phone as your coach
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