At-home training has grown into a practical alternative for anyone who wants to build strength without relying on a gym. Yet most home programs focus on general fitness rather than targeting a specific region like the glutes. 

Let us figure out how to approach glute-focused training in a way that is simple, structured, and easy to maintain. The goal is to offer a system that improves lower-body strength over time.These sessions place glute-focused exercises at the start and finish to ensure full stimulation throughout the workout.

Before beginning, a short warm-up helps prepare the muscles. Two minutes of stair walking (or stepping onto a stable surface) followed by movements like dynamic pigeon stretches and bodyweight glute kickbacks ensures your glutes are engaged from the start. After that, each workout should take about 45 minutes, with 60-second rests between sets.

Now, when it comes to working out your lower body, focus on alternating between the upper and lower body. These are exercises you can do.

Day 2:

• Banded Good Morning — 2–3 sets, 15–20 reps
• Kettlebell Swings — 2–3 sets, 15–20 reps
• Dumbbell Goblet Squat — 2–3 sets, 15–20 reps
• Dumbbell or Bodyweight Curtsy Lunge — 2–3 sets, 10–12 reps each leg
• Dumbbell or Banded Glute Bridge — 2–3 sets, 15–20 reps
• Standing Calf Raise — 2–3 sets, 10–12 reps
• Lateral Band Walk — 2–3 sets, 10–12 reps each leg

Day 4: 

• Dumbbell Glute Bridge — 2–3 sets, 15–20 reps
• Dumbbell Split Squat — 2–3 sets, 15–20 reps
• Plie Squat — 2–3 sets, 15–20 reps
• Dumbbell Stiff Leg Deadlift — 2–3 sets, 15–20 reps
• Kettlebell Romanian Deadlift — 2–3 sets, 15–20 reps
• Banded Glute Bridge — 2–3 sets, 15–20 reps (final set to failure)

This training structure allows beginners and intermediates to progress consistently while keeping the routine manageable at home. The focus stays on movements that create tension, improve hip strength, and support lower-body stability. But don't forget to take a look at our tips.

Tips and Things to Remember

• You can try to make the reps more challenging if you're maxing out on lighter weights. Slow down the tempo of your rep, adding pauses at the start and end of your reps to make your muscles work harder.
• You can try to reduce the time you rest between each set. Instead of going for 60 seconds, you can gradually cut down to 45 or even 40 seconds.
• You can incorporate a variety of equipment such as ankle weights to add a layer of challenge.

Which of these glute exercises will you start with first? Tell us in the comments. 

Written by

Amanjeet Singh

Edited by

Siddharth Shirwadkar