A Detailed 4 Week Glute Workout Plan at Home with PDF

I’ve designed an ultimate, easy-to-follow, and effective 4 week workout plan that you need to build strong, rounded, and curvy glutes at home.

This routine includes the best bodyweight, resistance band, and dumbbell exercises that hammer all the gluteal muscles (glute maximus, medius, and minimus) from every angle and help you forge an A-shaped butt.

Having a strong, rounded, and symmetrical backside not only looks beautiful but also improves athletic and lifting performance and minimizes the risk of lower back strain or injury.

Anyone from males to females who wants to train their gluteal muscles in an organized fashion, this comprehensive training plan can help you.

I’ve also attached a free printable PDF of this routine at the end of this article so you can download and use it offline.

Glute Workout Program Summary

Target Muscle GroupGlutes (Buttocks)
Program Duration4 Weeks
Recommended DurationThree Months
Sessions/WeekTwo
Duration/Session30 Minutes
Workout GoalBuild Strong and A-Shaped Butt without Gym
Target GenderFemales and Males
Equipment NeededResistance Bands and Dumbbells
Difficulty LevelBeginner to Intermediate

This program involves training gluteal muscles twice a week using various exercises, including bodyweight, dumbbell, and resistance band.

You’ll do four exercises each session to hammer your buttocks from all angles, and it will take only half an hour of your time.

After completing this routine for the suggested time period, I’m sure you’ll have proportional and muscular glutes and will be able to sit longer without discomfort.

4 Week Glute Workout Routine to Sculpt Your Booty at Home

  • Week 1: Long Leg March, Frog Curl, Curtsy Lunges, and Step-up
  • Week 2: Hip Thrust, Lateral Band Walk, Hip Abduction, and Leg Curl
  • Week 3: Bulgarian Squat, Pop Squat, Frog Pumps, and Glute Kickback
  • Week 4: Squat Bounce, Band Pull Through, Deadlift, and Double Banded Hip Thrust

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 building workout plan at home

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

Thursday

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

Saturday (Optional)

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

Thursday

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

Saturday (Optional)

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

Download The 4 Week Glute Workout Plan PDF

Frequently Asked Questions (FAQs)

Is 4-Week Enough to Grow Your Buttocks?

Four weeks are not enough to grow your glutes. Building a sizable and toned butt takes four months to a year, depending on how consistently you train, consume food, and your body responds.

How Often Should You Train Your Glutes?

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

I’m a Beginner. Can I Follow This Program?

Yes, this program is also suitable for beginners. 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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