At Home Glute Building Workout Plan (With PDF)

It’s no secret that the booty craze is in full force. As a personal trainer, this is one of the top requests I get from my female clients—how to build a booty. If 2023 is the year you want to start your booty pump, I’ve got you covered. This glute building workout plan is designed to give you the best results with minimal equipment and time. With this plan, you’ll be able to tone your glutes in the comfort of your own home and have them looking better than ever before. So, let’s get started! These are some of my favorite I know many of you workout at home so I wanted to give you a program you could follow with minimal equipment.

What Equipment Do You Need For This Glute Building Workout Plan?

While you can do this workout with no equipment, there are some things I suggest you use to get the most out of it.

Resistance Bands

While you can do the exercises without them, the resistance bands can add some extra resistance and require more engagement from your lateral glute muscles. You can also add the resistance bands later as a progression and work up through the weights

Bosu Stability Platform

Use this in your glute bridges to involve your stabilizer muscles and make the exercises more challenging, again you can introduce this as a progression once the workout starts becoming easier. To further challenge your core muscles in the plank posterior leg lifts, you can also rests your forearms on this

Plyo Box (Or Stable Platform)

While there are various plyo boxes out there, this is the one I have. It is much more reasonably priced than alternatives and comes with the 3 different heights. You can use this for your chair squats and Bulgarian split squats. I also use mine for various other leg-day exercises such as box jumps, step ups, etc.

Dumbbells (Optional)

As I often talk about on my blog, in order to grow any muscle, you must progressively overload—meaning that you need to continue to challenge your muscles in order for them to get bigger. If you are working out consistently (as you should be if you are trying to grow your booty), the same exercises will inevitably become easier for you. In order to see results, you must make the exercises more challenging, usually by adding weight. Although, you can also do this by introducing other forms of resistance such as resistance bands or the stability platform listed above. However, if you want to take your fitness journey seriously, I strongly suggest you invest in some dumbbells to have at home.

While you can buy the individual dumbbells, generally the sets are far more cost effective and again, as you continue to work out, the weight in which you use must continue to increase in order to overload your muscles and see results.

Glute Building Workout

The glute building workout plan on the PDF below is designed to work all of your glute muscles and allow you to do it from home in 30 minutes or less. The exercises include:

Glute Building Exercises:

  • Plank posterior leg lifts (8 reps per side)
  • Glute bridges with resistance bands (12 reps with a 3-second hold at the top)
  • Chair squats (15 reps)
  • Goblet squats (15 reps)
  • Resistance band lateral shuffles (10 reps per side)
  • Single leg glute bridges (8 reps per side)
  • Bulgarian split squats (10 reps per side)

Instructions on how to do each exercise and examples of what it should look like are on the PDF below

How to Do the Workout:

I have formatted this in a circuit format. Meaning that you should complete one set of each exercise one after the other. Complete the recommended reps for the first exercise (in this case, the posterior leg lifts) and then move to the 12 reps of the glute bridges and so on. You can take a 60 second break between each exercise. After you’ve completed all exercises you can take a 3 minute break and then repeat. You should do the circuit a total of three times

How Often to Do the Workout

I recommend including this workout as part of a consistent resistance program. Even if building your glutes is your main focus, it’s important to exercise other muscles to prevent muscular imbalances. Because a lot of these exercises also work your quads and other parts of your leg muscles, it’s not necessary to include another leg day in your split. Although, I do recommend you include some leg-oriented cardio in your regiment (running, walking, biking, stair master, etc.) three days a week.

Do this workout twice a week and include a push and pull day for upper body. Subscribe to the blog if you a workout for each of these days.

How to Get the Most Out of This Glute Building Workout

If you want to grow your glutes, it’s crucial that you challenge yourselves with these workouts. When you are working out from home with minimal equipment, this is often more challenging than if you are working out a gym. If you consistently are feeling like you can do more reps, you either need to add weight (or resistance) OR increase your reps until you really need the rest periods.

I hope this is helpful!

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