4 Week Glute Workout Plan at Home for a Perfect Butt w/PDF

The glutes are one of the largest and most crucial muscles of the human body. They provide stability to the torso and are involved in various activities, from sitting on a chair to lifting weights from the floor.

Strong, rounded, and symmetrical glutes not only look beautiful but also help improve athletic and lifting performance.

There are various exercises you can do to bolster your gluteal muscles, but if you train at home with limited equipment, this article is for you.

In this article, I’ve shared an ultimate 4 week glute workout plan to help you build a strong, rounded, and curvy backside at home.

This routine includes the best bodyweight, resistance band, and dumbbell exercises that strengthen the gluteal muscles (glute maximus, medius, and minimus) and stimulate muscle growth.

So, whether you are a male or female, you can follow this home workout program to train your buttocks effectively.

Glute Home Workout Program Summary

  • Suggested Program Duration: 12 to 16 weeks
  • Program Goal: Build firm and attractive glutes.
  • Suitable for: Men and Women
  • Workout Level: Beginner to Intermediate
  • Equipment Needed: Exercise Mat, Resistance Bands, and Dumbbells
  • Frequency: First two weeks twice a week and the last two weeks three times a week.
  • Duration/session: 30 Minutes

4 Week Glute Workout Plan to Sculpt Your Booty at Home

Week 1

4 Week Glute Workout Plan at Home

Monday

ExerciseRepsSets
Alternating Long Leg March10/leg3
Prone Frog Curl10-123
Curtsy Lunge10/leg2
Dumbbell Step-up10/leg2

Note for Prone Frog Curl: Lift your legs and hold at the top for 2-5 seconds during each rep.

Thursday

ExerciseRepsSets
Dumbbell Goblet squat12-153
Dumbbell Frog Pumps10-123
Slick Floor Bridge Curl10-123
DB Single-leg RDL5/leg3

Week 2

4 Week Glute Workout program

Monday

ExerciseRepsSets
Banded Hip Thrust12-154
Lateral Band Walk10/leg3
Banded Seated Hip Abduction20-252
Prone DB Leg Curl10-123

Thursday

ExerciseRepsSets
Dumbbell Reverse Lunges10/leg2
Double-Banded Hip Thrust10-154
Standing Band Hip Abduction10/leg3
Banded Side Lying Clam10/side3

Week 3

4 Week Glute Workout routine

Monday

ExerciseRepsSets
Bulgarian Split Squat5 /leg3
Dumbbell Prone Leg Curl10-153
Lateral Band Walks10/leg3
Bodyweight Glute Kickback10/leg3

Wednesday

ExerciseRepsSets
Dumbbell Pop Squat12-153
Dumbbell Frog Pumps10-124
Banded Seated Hip Abduction20-252
Leaning Single Leg Calf Raises12/leg2

Friday

ExerciseRepsSets
Banded Goblet Squat Bounce12-153
Alternating Long Leg March10/leg4
Prone Frog Curl10-123
Dumbbell Step-up5/leg3

Week 4

Monday

ExerciseRepsSets
Banded Goblet Squat Bounce10-123
Dumbbell Prone Leg Curl10-123
Lateral Band Walks10/leg3
Bodyweight Glute Kickback10/leg3

Wednesday

ExerciseRepsSets
Dumbbell Pop Squat10-123
Dumbbell Frog Pumps10-124
Banded Seated Hip Abduction20-252
Resistance Band Pull Through8-103

Friday

ExerciseRepsSets
Double Banded Hip Thrust15-203
Alternating Long Leg March10/leg4
Lateral Band Walk10/side3
Unilateral Deadlift5 /leg3

Download The 4 Week Glute Workout Routine PDF


Frequently Asked Questions (FAQs)

Is it possible to grow glutes in a month?

One month is not enough to build bigger glutes. Building a sizable and toned butt takes six months to a year, depending on how consistently you train, consume nutrition, and your body responds.

How many days a week should I train my glutes?

You can train your glutes two to three times weekly if you want to stimulate muscle growth and build defined buttocks. But make sure to allow 24-48 hours of break between sessions.

I’m a beginner. Can I follow this program?

Yes, as a beginner, you can also follow this program to forge your glutes at home. However, you should not train your backside more than twice a week.

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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