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Glute Home Workout Circuit

This quick 30 minute glute workout can be done at home without equipment. It targets all areas of the glutes.

  • 30 minutes
  • Beginner
  • Quadriceps · Hip Abductors · Hamstrings · Glutes

Interests

Functional fitness Mobility Posture Strength & conditioning Toning

Anatomy

Equipment

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Body weight

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Exercises

Warm Up

Ensure you warm up before starting the circuit

Standing Hip Rotation Circle
Beginner
Full Body
Set Time (s)
1 60
Leg Swings Side to Side in Frontal Plane
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 30

Glute Circuit 1 of 3

Glute Bridge/Bodyweight Hip raise
Beginner
Glutes | Pelvic Floor
Set Reps
1 20
Kneeling Bodyweight Donkey Kicks
Beginner
Glutes
Set Reps
1 15
Fire Hydrant
Beginner
Hip Abductors
Set Reps
1 15
Laying Leg Lift Hip Abduction
Beginner
Hip Abductors
Set Reps
1 15
Squat Hold (Pulse)
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 60
Alternating Bodyweight Curtsy Lunge
Beginner
Glutes | Hamstrings | Quadriceps
Set Reps
1 24

Glute Circuit 2 of 3

Glute Bridge/Bodyweight Hip raise
Beginner
Glutes | Pelvic Floor
Set Reps
1 20
Kneeling Bodyweight Donkey Kicks
Beginner
Glutes
Set Reps
1 15
Fire Hydrant
Beginner
Hip Abductors
Set Reps
1 15
Laying Leg Lift Hip Abduction
Beginner
Hip Abductors
Set Reps
1 15
Squat Hold (Pulse)
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 60
Alternating Bodyweight Curtsy Lunge
Beginner
Glutes | Hamstrings | Quadriceps
Set Reps
1 24

Glute Circuit 3 of 3

Glute Bridge/Bodyweight Hip raise
Beginner
Glutes | Pelvic Floor
Set Reps
1 20
Kneeling Bodyweight Donkey Kicks
Beginner
Glutes
Set Reps
1 15
Fire Hydrant
Beginner
Hip Abductors
Set Reps
1 15
Laying Leg Lift Hip Abduction
Beginner
Hip Abductors
Set Reps
1 15
Squat Hold (Pulse)
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 60
Alternating Bodyweight Curtsy Lunge
Beginner
Glutes | Hamstrings | Quadriceps
Set Reps
1 24

Created by

Sustain Health & Lifestyle Coaching
Personal trainer

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