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 Group | Glutes (Buttocks) |
| Program Duration | 4 Weeks |
| Recommended Duration | Three Months |
| Sessions/Week | Two |
| Duration/Session | 30 Minutes |
| Workout Goal | Build Strong and A-Shaped Butt without Gym |
| Target Gender | Females and Males |
| Equipment Needed | Resistance Bands and Dumbbells |
| Difficulty Level | Beginner 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
Monday
| Exercise | Reps | Sets |
|---|---|---|
| Alternating Long Leg March | 10/leg | 3 |
| Prone Frog Curl | 10-12 | 3 |
| Curtsy Lunge | 10/leg | 2 |
| Dumbbell Step-up | 10/leg | 2 |
Note for Prone Frog Curl: Lift your legs and hold at the top for 2-5 seconds during each rep.
Thursday
| Exercise | Reps | Sets |
|---|---|---|
| Dumbbell Goblet squat | 12-15 | 3 |
| Dumbbell Frog Pumps | 10-12 | 3 |
| Slick Floor Bridge Curl | 10-12 | 3 |
| DB Single-leg RDL | 5/leg | 3 |
Week 2
Monday
| Exercise | Reps | Sets |
|---|---|---|
| Banded Hip Thrust | 12-15 | 4 |
| Lateral Band Walk | 10/leg | 3 |
| Banded Seated Hip Abduction | 20-25 | 2 |
| Prone DB Leg Curl | 10-12 | 3 |
Thursday
| Exercise | Reps | Sets |
|---|---|---|
| Dumbbell Reverse Lunges | 10/leg | 2 |
| Double-Banded Hip Thrust | 10-15 | 4 |
| Standing Band Hip Abduction | 10/leg | 3 |
| Banded Side Lying Clam | 10/side | 3 |
Week 3
Monday
| Exercise | Reps | Sets |
|---|---|---|
| Bulgarian Split Squat | 5 /leg | 3 |
| Dumbbell Prone Leg Curl | 10-15 | 3 |
| Lateral Band Walks | 10/leg | 3 |
| Bodyweight Glute Kickback | 10/leg | 3 |
Thursday
| Exercise | Reps | Sets |
|---|---|---|
| Dumbbell Pop Squat | 12-15 | 3 |
| Dumbbell Frog Pumps | 10-12 | 4 |
| Banded Seated Hip Abduction | 20-25 | 2 |
| Leaning Single Leg Calf Raises | 12/leg | 2 |
Saturday (Optional)
| Exercise | Reps | Sets |
|---|---|---|
| Banded Goblet Squat Bounce | 12-15 | 3 |
| Alternating Long Leg March | 10/leg | 4 |
| Prone Frog Curl | 10-12 | 3 |
| Dumbbell Step-up | 5/leg | 3 |
Week 4
Monday
| Exercise | Reps | Sets |
|---|---|---|
| Banded Goblet Squat Bounce | 10-12 | 3 |
| Dumbbell Prone Leg Curl | 10-12 | 3 |
| Lateral Band Walks | 10/leg | 3 |
| Bodyweight Glute Kickback | 10/leg | 3 |
Thursday
| Exercise | Reps | Sets |
|---|---|---|
| Dumbbell Pop Squat | 10-12 | 3 |
| Dumbbell Frog Pumps | 10-12 | 4 |
| Banded Seated Hip Abduction | 20-25 | 2 |
| Resistance Band Pull Through | 8-10 | 3 |
Saturday (Optional)
| Exercise | Reps | Sets |
|---|---|---|
| Double Banded Hip Thrust | 15-20 | 3 |
| Alternating Long Leg March | 10/leg | 4 |
| Lateral Band Walk | 10/side | 3 |
| Unilateral Deadlift | 5 /leg | 3 |
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.
