4-Day At-Home Glute Building Workout
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
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.
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* |
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