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
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 |
Wednesday
| 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 |
Friday
| 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 |
Wednesday
| 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 |
Friday
| 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 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.
