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All workout plans

Home Glutes

Muscle buildingBeginner

Three 30-minute glute sessions with a loop band and a long band, a floor and a chair. Bridges and thrusts for the big glute muscle, hinges for the glutes and hamstrings together, and abduction work for the side of the hip that gives it shape and keeps the knees healthy.

At a glance

Frequency
3× a week
Split
Body-part split
Session length
Up to 30 min
Weekly volume
≈55 working sets

Equipment

HomeBodyweightResistance bandOther

Where the week's sets go

  • Legs55 sets · 100%

A week on this plan

  1. Sunrest day
  2. MonGlutes A
  3. Tuerest day
  4. WedGlutes B
  5. Thurest day
  6. FriGlutes C
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Glutes A

Hip lift, deadlift, squat, kicks · 6 exercises · Up to 27 min

    • Band hip liftGlutes · Resistance band4× 15–20 reps45 s restLoop band above the knees, feet flat, knees pushed out against the band. Squeeze a second at the top of every rep.
    • Band deadliftGlutes · Resistance band3× 12–15 reps1 min restLong band under both feet, hands on the ends. Hips back, flat back, stand tall and squeeze the glutes.
    • Band squatQuads · Resistance band3× 15–20 reps1 min restLoop above the knees, push them out the whole way down and up. Sit to a chair if depth is a question.
    • Donkey kickGlutes · Bodyweight3× 15 reps30 s restFifteen a side on all fours. Foot flat toward the ceiling, lower back still.
    • Fire hydrantGlutes · Bodyweight3× 15 reps30 s restFifteen a side. Knee out to the side at ninety degrees; do not lean away.
    • Glute bridge marchGlutes · Bodyweight2× 12 reps30 s restHold a bridge and lift alternate knees; twelve lifts a side. Hips stay level.

Workout 2 of 3

Glutes B

Single-leg bridge, good morning, split squat, abduction · 6 exercises · Up to 27 min

    • Single leg bridge with outstretched legGlutes · Bodyweight3× 12–15 reps45 s restTwelve to fifteen a side, other leg straight and level with the working thigh.
    • Band good morningHamstrings · Resistance band3× 12–15 reps1 min restLong band under the feet and over the shoulders. Bow forward with a flat back, hips back, stand up through the heels.
    • Band single leg split squatQuads · Resistance band3× 10–12 reps1 min restTen to twelve a leg, long band under the front foot. Front knee tracks the toes; most of the weight stays on the front heel.
    • Band bent-over hip extensionGlutes · Resistance band3× 15 reps45 s restFifteen a side, band looped on the standing foot and the working ankle. Hinge forward, extend the leg straight back, squeeze.
    • Resistance band seated hip abductionAbductors · Resistance band3× 20 reps30 s restLoop above the knees, seated on a chair edge. Push the knees out and hold a second. Lean forward slightly to shift it to the upper glute.
    • Band standing leg curlHamstrings · Resistance band3× 15 reps30 s restFifteen a side, band on both ankles, holding a wall. Curl the heel to the glute and lower slowly.

Workout 3 of 3

Glutes C

Bench bridge, stiff-leg deadlift, step-up, pull-through, walks · 6 exercises · Up to 29 min

    • Glute bridge two legs on benchGlutes · Bodyweight4× 15–20 reps45 s restHeels on a chair or bench, loop band above the knees. Drive through the heels, squeeze a second at the top. The longest lever of the week.
    • Band stiff leg deadliftGlutes · Resistance band3× 15 reps1 min restLong band under the feet, knees nearly straight, hips travel back. Stretch in the hamstrings at the bottom, glute squeeze at the top.
    • Band step-upQuads · Resistance band3× 12 reps1 min restTwelve a leg onto a chair, long band under the working foot. Push through the whole foot and stand fully tall.
    • Band pull throughGlutes · Resistance band3× 15 reps45 s restBand anchored low behind you, held between the legs. Hips back, then snap forward and squeeze — a swing without the swing.
    • Monster walkGlutes · Other3× 20 reps30 s restLoop above the knees or at the ankles, half squat, ten steps forward and ten back with the knees pushed out. Twenty steps a set.
    • Bear plank kickbackGlutes · Bodyweight3× 12 reps30 s restTwelve a side from a bear plank, knees hovering. Kick straight back with the foot flat; hips stay square.

How to progress

Every rep gets a one-second squeeze at the top — with bands, the squeeze is the load. Work each exercise to the top of its rep range, then use the next band up, or double the loop, and drop back to the bottom. On single-leg and kicking moves the target is reps per side. Leave a day between sessions so the glutes recover; this plan also sits well alongside an upper-body plan. After eight weeks, the Home Band Glutes are a warm-up for the barbell hip thrusts in the gym plans.

Start this plan

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