Strong glutes aren't about looks (although nobody complains). They stand you up from chairs, push you up stairs, help keep your knees from caving in, and let you lift with your hips instead of your lower back.
This program is three short sessions a week, all at home. You need a sofa or bench. A long resistance band and a mini band make it better, but you can start without.
Who it's for
- Beginners and anyone who wants extra glute and hip work at home.
- People who sit a lot and feel their hips getting stiff and weak.
- Runners and walkers who want stronger, more stable hips.
The weekly schedule
| Monday | Wednesday | Friday |
|---|---|---|
| Day 1 | Day 2 | Day 3 |
Walk on the other days if you can. Combine it with an upper-body session from the home chest and home back pages if you want a full program.
Warm-up (4 minutes)
10 glute bridges, 10 bodyweight squats, 10 clamshells per side, 10 lateral steps each way.
Day 1: Thrust and hinge
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Hip thrust (shoulders on sofa) | 4 | 12–20 | 90 s |
| Band squat | 3 | 12–20 | 60 s |
| Single-leg deadlift | 3 | 8–10 per leg | 60 s |
| Band hip abduction | 3 | 15–20 | 45 s |
| Frog pump | 2 | 20–30 | 45 s |
Day 2: Single leg
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian split squat | 3 | 8–12 per leg | 90 s |
| Band deadlift | 3 | 12–15 | 60 s |
| Single-leg glute bridge | 3 | 8–15 per leg | 60 s |
| Donkey kick | 2 | 12–15 per leg | 45 s |
| Side-lying clamshell | 2 | 15–20 per side | 45 s |
Day 3: Wide and lateral
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sumo squat | 3 | 15–20 | 60 s |
| Feet-elevated glute bridge | 3 | 10–15 | 60 s |
| Reverse lunge | 3 | 8–12 per leg | 60 s |
| Lateral walk | 3 | 12 steps each way | 45 s |
| Glute bridge march | 2 | 10 per leg | 45 s |
The exercises
Hip thrust
Upper back on the edge of the sofa, feet flat, drive the hips up until your body is flat from knees to shoulders. Chin slightly tucked. Pause one second at the top.
Band squat
Stand on the band, handles at your shoulders, squat. The band gets harder the higher you come up.
Single-leg deadlift
Touch a wall with one hand if you wobble. Feel the stretch in the back of the standing leg, then squeeze the glute to come up.
Band hip abduction
Band around the legs, push the leg out to the side against the band, slowly back. Side glutes, the ones that keep your knees straight.
Frog pump
Soles of the feet together, knees out, short fast bridges. The burn is the point.
Bulgarian split squat
Back foot on the sofa. Take a slightly longer step and lean the torso a bit forward to put more work on the glute.
Band deadlift
Stand on the band, hinge with a flat back, stand up by pushing the hips forward.
Single-leg glute bridge
Hips stay level. If they twist, go back to the normal bridge for another week.
Donkey kick
Side-lying clamshell
Don't roll the hips backwards. Mini band above the knees when it gets easy.
Sumo squat
Wide stance, toes out. Hold a heavy bag or water bottle to your chest to make it harder.
Feet-elevated glute bridge
Reverse lunge
Lateral walk
Stay low the whole time. Mini band around the knees or ankles makes it properly hard.
Glute bridge march
How to progress
Bodyweight glute work gets easy fast, so you need to keep making it harder:
- Reps first: top of the range on all sets? Move to step 2.
- Add load: a backpack with books or water bottles on your hips for thrusts and bridges, heavier band, or hold something for squats and lunges.
- Slow down: 3 seconds down, 2 seconds hold at the top for thrusts and bridges.
- Harder version: glute bridge → single-leg bridge → feet-elevated single-leg bridge.
Effort: the last 2–3 reps should really burn. If you could easily keep going, it's too easy.
Week by week
- Weeks 1–2: learn to actually feel your glutes working. Slow reps, squeeze at the top.
- Weeks 3–5: progress every session. Add load as soon as you hit the top of the ranges.
- Week 6: test yourself: max clean reps of single-leg glute bridges per side, and compare with week 1.
Common questions
I feel it in my lower back, not my glutes. You're probably arching at the top. Tuck your chin, stop the hips at a straight line, and squeeze the glutes before you lift.
I feel it in my hamstrings. Move your feet a bit closer to your backside for bridges and thrusts.
Can I do it every day? No. Three days is plenty. Walk on the other days.
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