Workout Description
There are plenty of excellent at-home workouts to explore, but few focus specifically on effective glute training. While some routines might include one or two glute exercises, we’ve heard from many lifters asking for a program that truly prioritizes glute development.

The workout below features a four-day split, with two upper-body and two lower-body sessions. The lower body workouts incorporate four distinct glute exercises, placed at both the beginning and end of each session. While designed with beginners in mind, intermediate lifters looking for something fresh can definitely give it a try. We’re confident that after eight weeks, you’ll love the results you see.

Equipment You’ll Need
This program is designed with minimal equipment in mind. If you don’t already have these items, they are a worthy investment and should be reasonably priced online or at your local sporting goods store.

If you own a barbell with plates or a workout bench, feel free to incorporate them into the exercises or use them in addition to the ones listed. In case an exercise calls for a bench and you don’t have one, simply use the floor or a chair as an alternative—either way, you’ll still get the same great results.

Equipment List
Dumbbells
Kettlebells
Large Resistance Bands
Small Looped Resistance Bands
Bodyweight
Lean woman doing pigeon pose in the living room.

How to Warm Up
Since we’re focusing on glute development, your warm-up should begin with two minutes of walking up and down stairs. If you don’t have access to stairs, any stable, elevated surface you can safely step onto will work just as well. You want to fire up your glutes with this warm-up, so be intentional.

After the stair exercise, incorporate your usual stretches to further prepare your body. However, to specifically target the glutes, include these two movements in your warm-up. These can be performed before each day.

Dynamic Pigeon: 5 reps per leg
Bodyweight Glute Kickback: 10 reps per leg
These exercises will activate your glutes, ensuring you’re fully prepared for the workout ahead.

About the Workout
Each session should take approximately 45 minutes to complete, allowing around five minutes for warming up beforehand. Rest for 60 seconds between sets, and aim to keep transitions between exercises as quick as possible.

You can find demonstrations of all the exercises in our Exercise Database section, complete with videos and written descriptions to help you master each movement. The only exception is the Dumbbell Glute Bridge, which is performed the same way as the barbell version—simply replace the barbell with dumbbells positioned in the same spot.

You’ll notice a range of sets and reps in the program. Start with the lower end of the range for your first few workouts, then assess how you feel and gradually increase the volume.

For example, if you begin with two sets of 10 in the first week but feel capable of doing three sets, feel free to adjust accordingly. You can also focus on maxing out your sets and reps before increasing the weight.

If you start with two sets of 10 on an upper body movement and eventually reach three sets of 12, it’s time to add weight and start the cycle again.

Fit female doing bodyweight lunges at home.

4 Day At Home Glute Building Workout
Day 1: Upper Body
Exercise Sets Reps
Bent Over Dumbbell Row 2-3 10-12
Dumbbell Floor Press 2-3 10-12
Band Pull Apart 2-3 10-12
Lateral Raise 2-3 10-12
Standing Dumbbell Curl 2-3 10-12
Close Grip Push Up 2-3 10-12*
Ab Crunch 2-3 15-20
Author’s Note: *Go to failure on your final set. You can also try a Close Grip Knee Push Up.

Day 2: Lower Body
Exercise Sets Reps
Banded Good Morning 2-3 15-20
Kettlebell Swings 2-3 15-20
Dumbbell Goblet Squat 2-3 15-20
Dumbbell or Bodyweight Curtsy Lunge 2-3 10-12, each leg
Dumbbell or Banded Glute Bridge 2-3 15-20
Standing Calf Raise 2-3 10-12
Lateral Band Walk 2-3 10-12, each leg
Day 3: Upper Body
Exercise Sets Reps
Dumbbell Shoulder Press 2-3 10-12
One Arm Dumbbell Row 2-3 10-12, each arm
Alternating Standing Arnold Press 2-3 10-12, each arm
Dumbbell Overhead Tricep Extension 2-3 10-12
Dumbbell Rear Delt Fly 2-3 10-12, each arm
Hammer Curl 2-3 10-12
Lying Leg Raise 2-3 15-20
Day 4: Lower Body
Exercise Sets Reps
Dumbbell Glute Bridge 2-3 15-20
Dumbbell Split Squat 2-3 15-20
Plie Squat 2-3 15-20
Dumbbell Stiff Leg Deadlift 2-3 15-20
Kettlebell Romanian Deadlift 2-3 15-20
Banded Glute Bridge 2-3 15-20*
Author’s Note: *Go to failure on your final set. If you need to modify, try doing Bodyweight Glute Bridges.

Fit man working out at home with dumbbells.

Training Split Schedule
If you’re a beginner and want to keep things as simple as possible, aim to train every other day. There’s no need to worry about a strict seven-day schedule. Just work out one day, take the next off, and repeat. If you feel the need to train two days in a row, that’s fine—just limit it to two consecutive days before taking a rest day.

Intermediates can follow the same approach. If you need to take two consecutive rest days, don’t hesitate. The training volume is designed to be manageable, so you’ll be ready to get back to it after a short break.

Below are two examples of how you can schedule your training days.

Example 1:
Monday: Day 1 – Upper
Tuesday: Off
Wednesday: Day 2 – Lower
Thursday: Off
Friday: Day 3 – Upper
Saturday: Day 4 – Lower
Sunday: Off
Example 2:
Monday: Day 1 – Upper
Tuesday: Day 2 – Lower
Wednesday: Off
Thursday: Day 3 – Upper
Friday: Day 4 – Lower
Saturday: Off
Sunday: Off
Additional Training Tips
Here are a few strategies to make your workouts more effective or challenging, depending on your goals:

Make the reps more challenging – If you’re using light dumbbells and have already maxed out your sets and reps, try slowing down the tempo of your reps. Add pauses at the start and end of each rep to increase time under tension, forcing your muscles to work harder without needing to increase the weight.
Reduce rest time – While rest between sets is essential, if the workouts are starting to feel too easy, try cutting your rest period down to 45 seconds. This will keep the intensity high and push your endurance.
Incorporate different equipment – While the recommended equipment is typical for most home gyms, we know that some of you might have additional gear like exercise balls or ankle weights. If that’s the case, feel free to integrate these into your routine by swapping or adding exercises. If you’re unsure about how to incorporate your equipment, drop us a comment, and we’ll help you out!
Recommended: Ideal Repetition Speed And Rest Periods for Muscle Growth

Close up image of a fit female doing a dumbbell workout at home.

FAQ
Can I do cardio on this program, and if so, when?
Yes, you can do cardio either separately from the resistance training or after you finish your weight training session. Don’t do extensive cardio before training because it could negatively impact your performance.

Recommended: A Beginner’s Guide to Zone 2 Cardio

I can’t do one of the exercises because of an injury. Can I change it?
We have plenty of options for you in our Exercises section that you can consider. Just pick one that performs a similar function. We also advise you talk to your doctor about the issue you are dealing with and get confirmation you can do the exercise before making the switch.

I feel like this program needs more exercises for a particular muscle group. Can I add more exercises?
This program was made for beginners. So, you may not feel it is enough if you’re an advanced lifter. If you’re new to training, we suggest sticking this out for the first eight weeks. If you’re an intermediate lifter or are doing a second round of this workout, then you can add another exercise for a specific muscle group with similar sets and reps. Keep in mind that it will extend the time you’re training.

I don’t have that much time to train. Can I make this shorter?
You can pair up exercises and do them as supersets. Perform one exercise, then the next, then rest. Keep in mind that while this will save time, it will also be more challenging.

What do I do after eight weeks?
You can run this again if you like, or you can choose another program based on your goals. We have many to choose from here on M&S. So, you won’t be bored with training as long as you stick with us.