4-Week Glute Workout Plan At Home: Get a Strong, Gorgeous Bum

Get a strong and gorgeous bum in the comfort of your own home with my 4-week glute workout plan at home.

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How do you feel about your bum?

Do you love looking at it in the mirror?

Does it look great in jeans, pencil skirts or leggings?

Or, would you prefer it a bit firmer?

Well, you’re here, so I’m going to guess that you’d like to work on your bum a little bit.

So, I’ve got a 4-week glute workout plan for you, that you can do in the comfort of your own home.

You can, obviously do it at home, or in a gym. Or in the park, whilst your kids are playing on the swings.

Wherever takes your fancy.

Interested?

Let’s do this…

4-Week Glute Workout Plan At Home: Get Strong, Gorgeous Bum in the Comfort of Your Own Home

Jump straight to the workouts

4-Week Glute Workout Plan At Home: Why Train Your Glute Muscles?

Did you know, your glutes are the largest muscle on the human body?

I bet some of you are thinking, mine definitely are!

But, in all seriousness, they are a large muscle and they have a very important job, to keep us upright and moving.

When they’re not strong some of our other muscles and joints have to take the strain. Your lower back, for instance. Knees are another one.

But why would your glutes not be strong? Why wouldn’t they be working properly?

Honestly?

We all sit way to much these days.

Behind our desks at work. In the car on the school run or commute. When we’re trying to relax in front of the telly, or, hell forbid, drink a hot coffee.

Sitting seems to have taken over our lives.

The problem is, when we sit out glute muscles are stretched. They’re at their longest, their weakest. And when we do this too often they stay long. They stay weak.

They struggle to keep us standing tall, so our lower backs have to take over.

They struggle to keep us moving forward, so our knees take over.

And when muscles and joints do jobs they’re not supposed to, they get tired and start to hurt.

So, when you train your glutes specifically, it’s not just about getting they booty of your dreams. It’s about getting you, or keeping you pain free.

It’s about getting your body functioning properly.

But it’s ok if your main focus is getting a gorgeous bum.

4-Week Glute Workout Plan At Home: How are Your Glutes Made Up?

You glutues maximus is the largest muscle on your body and has an important role, keeping us upright and moving forward

Your Glutes are actually the largest muscle group on your body.

They’re made up of three groups of muscles, the gluteus minimus, the gluteus medius, and the gluteus maximus.

Each have a different job.

Let’s look at them individually so you know exactly what you’re trying to strengthen.

Gluteus Minimus

As the name suggests, this is the smallest of you gluteal muscles. It’s job is to help the other glute muscles to lift your leg out to the side and rotate your thigh inwards and outwards.

Gluteus Medius

This is actually situated on your hip. The side of your hip to be precise. And it helps to support hips and your pelvis. It keeps your pelvis level when you’re standing on one foot with the other in the air.

I know what you’re thinking, ‘I don’t do that that often’ But you do. Think about the walking movement. One leg is active on the floor while the other is in the air moving forward.

Gluteus Maximus

This is probably the most well known muscle, and it is the biggest. Again as the name suggests. These are what you would think of as your bum cheek. They are the ones that give shape to your bum.

But, they do have a huge importance over and above that as it helps keep your body upright. It’s activated when you’re moving forcefully. Like running, hiking, climbing etc.

4-Week Glute Workout Plan At Home: Best Exercises to Give You Strong Glutes?

The kettlebell swing is the ultimate exercise for your glutes and hamstrings.

If I had to choose one exercise to help you get a super strong bum, it would be the kettlebell swing.

I know, you thought I was going to go say squats didn’t you?

Yeah, squats are good, but the swing is much better. It is the ultimate exercise for your bum.

It’s a dynamic movement that really gets those glutes, particularly the gluteus maximus, firing on all cylinders.

It’s all to do with the hip hinge and using your bum to fire the bell through your legs and up to shoulder height.

Just a side note, a kettlebell swing should not go overhead. It should only go to shoulder height. If you’re choosing a weight light enough to get it overhead then your bum and hamstrings aren’t getting the workout they need.

If you want to know more about why a swing shouldn’t end overhead have a read of this article. It’s really informative.

Anyway, back to the swing.

In my book, the kettlebell swing is the best at helping you getting those bum muscles firing properly and doing the job they were meant to do.

This is going to really help you take the strain away from your lower back and your knees.

But, lucky for you, I don’t have to limit myself to just one bum exercise.

There are loads of different exercises for me to choose from.

4-Week Glute Workout Plan At Home: What are You going to Need?

If you take a sneak preview of the workouts below you’ll notice that there are no kettlebell swings to be seen.

WTF? Didn’t you just say they were the best?

I did. And I stand by that. But, I’m also aware that no many of you will have kettlebells lying about at home.

And the most important part of this plan is that you can do it at home. Or in the park. Obviously you can do it in the gym as well, but it was more important to me that you have the freedom to choose where you do your workout.

Also, the kettlebell swing is not an easy movement to get right.

And if you don’t get it right you won’t be getting the benefit from it. And if you’re not getting the benefit from it then there’s not point in including it.

There are easier, more accessible exercises you can do to get stronger glutes. So, for this plan, I’ve concentrated on them.

Back to what you’re going to need.

As with the vast majority of the workouts on mamas that move, you don’t need any equipment.

The weight of your body is the only equipment you actually need.

But, having said that, if you’ve got equipment, or you want to get equipment, you can add some weight in to make the workouts harder.

A resistance band is a great first step. They’re so versatile, really cheap and they’ll fit in a rucksack if you want to take your workouts outside.

A good set of dumbbells would be the next option. Either a set of varying weights, or an adjustable one.

Kettlebells, obviously.

With this plan, I wouldn’t start out with the heavier weights. The workouts might be a bit tougher than think and you want to give yourself a little room to grow.

If I were to suggest a plan of action, start with just bodyweight exercises and see how you feel after the week. If you’ve found it easy, then add in some weight. It that’s easy then add in heavier weights.

4-Week Glute Workout Plan At Home: The Exercises

Disclaimer bit

Please make sure you can do all of these exercises with good form. If you’re struggling with proper form, then get in contact with a personal trainer. I’d be happy to help if you can’t, or don’t want to see one locally.

We can go through your form to make sure you’ve got good technique, before you embark on this plan.

Lunges

Lunges are a great way to work your glute muscles, how do you do them?

Stand with your feet hip width apart.

Engage your core and take a big step forward with your right foot. Bend your knees until your right thigh and left shin are parallel to the floor.

Push back through your right heel to return to the start position.

Repeat on the other side.

Bulgarian Split Squat

Standing in front of a coffee table, chair, park bench, something that you can put your leg up on to, facing away from it.

Bring your right leg behind you and up onto the table.

Engage your core and your glutes, bending your front knee, lower down to ground with control, stopping short of touching the floor.

Return to the starting position by pushing through the heel on your front leg.

Repeat.

Glute bridges

Glute bridges are a must for a glute workout plan. How do you do them properly?

Lying on the floor with your knees bent, feet on the floor, close to your bum. Your shoulder blades should be back and down.

Breathe in and lift your bum off the floor. Try to do this vertebrae by vertebrae. Keep lifting until your body is in a straight line from your neck to your knees.

Hold the position at the top for a few seconds and then lower your bum back down to the floor, vertebrae by vertebrae.

Hip Thrusts

Hip thrusts are a bit like glute bridges, although your shoulders are elevated off the floor. This should be on a sofa, coffee table etc.

Start sitting on the floor in front of the bench or sofa, with your knees bent, slightly wider that hip-width apart.

Squeeze your glutes and press your hips up. Your shoulders will come onto the support behind you and your body should be in a straight line from your knees to your head. Your feet are still on the floor.

Sink your bum back down to the floor and repeat.

Clam Shells

How do you do a clam shell exercise?

Lying on on side of your body with your legs stacked and knees bent to 45-degrees.

Rest your head on your lower arm, using the top one to steady you.

Engage your core, pulling your belly button back.

Raise your upper knee as high as you can without moving your hips or pelvis. Your lower leg should remain firmly on the floor, and your toes touching.

Pause for a moment at the top and then lower your leg down returning to the starting position.

Fire Hydrant

On all fours, knees under your hips, wrists under your shoulders, engage your core.

Lift one leg out to the side, keeping your knee bent at 90 degrees.

Lower your knee back down to the floor and repeat.

Lateral Lunge

A lateral lunge, or a side lunge, is great for working your gluteus Medius. How do you do them?

This is a lunge to the side, it can also be called a side lunge.

Standing with your feet hip width apart, your chest up, glutes and core engaged;

Step your right foot out to the side, taking a wide stance. As your foot comes to the floor, bend at the knees, hips and ankles and sink your bum back and down.

Hold this position at the bottom, Your left leg should be extended to the side in a straight line, whilst your right leg is bent. Your torso should be slightly over your right knee, but your chest should stay up.

Return to standing by pushing through the heel of right leg, straightening your right leg and hip and bringing your feet back together.

Squat

Standing with your feet hip-width apart, your chest up, glutes and core engaged;

Flexing at the knees, hips and ankles, sink your bum back and down until your thighs are roughly parallel with the floor and your knees are bent to 90 degrees

Hold the position, keeping your chest up, and your core firmly engaged.

Return to a standing position by pushing through your heels and straightening your knees and hips.

Curtsey Squat

Standing with your feet shoulder-width apart, engage your core and step your right leg behind you.

Bend your knees lowering your bum to the floor.

Your left knee should be bent at 90 degrees and your right knee should be just above the floor.

Keep your hips facing forward, don’t let them rotate.

To return to standing, straighten your knees, stepping your foot back next to your left foot.

Repeat of the other side.

Reverse Lunge

Stand tall with your feet hip width apart.

Engage your core and step your right foot back. Bend your knees lowering your back leg to the floor, stopping before your knee hits the floor.

Push through your left foot and right toes to return to the start position.

Switch sides, stepping your left foot back.

Step Ups

Step ups not only work your glute muscles, they get your heart rate up as well. But how do you do them?

For this one you’re going to need something to step up onto. A gym box, stairs, a sturdy coffee table, a park bench. Ideally it should be above knee height.

Standing in front of your step, feet hip-width apart, engage your core.

Lift your right leg, placing your foot on the step.

Push through the heel of your right foot to bring your whole body up on the step.

Step back down with your right foot.

Switch sides and step up with your left foot.

Pulse Squat

Get into a lower squat position as you would with a normal squat.

But instead of returning to the start position, slightly raise and lower your bum, so you’re pulsing up and down.

When you’ve done the required number, or time, return to standing by pushing through your heels.

Squat Jumps

Standing with your feet hip-width apart, engage your core and sink your bum backwards, bending your knees and your hips.

Keeping your chest up, sink back until your thighs are parallel to the floor.

Instead of returning to the starting position slowly, explosively jump up and return to the lower squat position ready to jump again.

Sumo Pulse Squat

The sumo squat is a wide stance squat.

So standing with your feet over shoulder width apart. Bend your knees and sink your bum down to the floor.

Your upper body will remain upright.

When you’re in the bottom position, instead of returning to standing lightly raise and then lower your bum in a pulse motion. Just like a pulse squat.

When you’ve done the required number of reps or the time, return to standing.

Mountain Climbers

Start in a high plank position.

Engage your core and bring your right knee under your torso, keeping your toes off the ground.

Return to the start position and repeat on the other side.

4-Week Glute Workout Plan At Home: The Workouts

As always there are three workouts. All of which target your bum, your legs and your core. Yeah, it’s a bit legs, bums and tums.

These ones aren’t timed, well, the last one is, because they’re strength workouts. It’s a bit different than cardio or HIIT. You’ve got to get the work done and the rest in.

If you’re finding that you have more time, then feel free to add in the cardio based workout more than once a week. The more you do, the quicker you will see results.

But more than anything I want you to be able to fit these workouts into your existing day. Otherwise you’re not going to do them. Are you? Be honest.

Be consistent.

You deserve that.

You deserve to show up for yourself on a regular basis so you can get to your goal. Whatever your goals is.

Remember these workouts aren’t about getting them done as quickly as possible. They are about quality reps. It’s not a race. It’s about building your bodies strength.

4-Week Glute Workout Plan At Home: How to make the workouts into a plan.

So, the goal is to do all three workouts every week for 4 weeks.

If you’re finding you’ve got more time then repeat the cardio workouts. Go for a walk. A swim. A run, if you’re so inclined. Or do a bit of yoga. Or, and this will be mind blowing for some, have a few rest days. Because strength training is as much about the rest as it is the workouts.

Just aim to get all three workouts done in a week. If you get more done, yay. You’ll see results faster.

As soon as you’re fitness levels start improving and you’re finding the workouts easier, you need to make it a bit harder again.

Getting to 8 reps easily? Go for 12.

Getting to 12 easily? Add in some weight or reduce the rest you’re having.

Just make it slightly harder for yourself, it’s all about progressive overload. It’s how you’ll keep seeing results.

Make sure you do a thorough warm up before each workout. And a nice little stretch session afterwards. Believe me, you’re going to need it.

4-Week Glute Workout Plan At Home: The Superset

A superset Glute workout. Start with 8 reps and as your fitness levels improve, increase the number of reps.

The idea is to do the first exercise, and then immediately move on to the second. Then you rest, for about a minute and a half. Do three sets before you move onto the next pair of exercises.

Start with 8 reps of each and see how you get on.

If you find the first set really easy then increase the number of reps for the second set.

The maximum number of reps you should do is 12. If you’re finding that easy then try adding in some weight. A pair of dumbbells, resistance bands, a kettlebell. It should feel comfortable, but tough.

Each pair of exercises are similar movements, which mean they’re going to be working similar muscles.

Not exactly the same muscles, but similar.

This is going to make it feel tougher.

But it’s also what will sky rocket your strength.

  • Lunges and Bulgarian Split Squat
  • Glute Bridges with Hip Thrusts
  • Clamshells with Fire Hydrant

4-Week Glute Workout Plan At Home: The Slow Down

5 x 5 is a classic strength training workout formula. Here's how you do it with bodyweight exercises for your glutes.

For the next workout we’re going to slow everything down.

Literally.

Each rep of every exercise is going to take you longer.

No, it’s not going to be easier. It’s going to be much, much harder.

You want to do 5 reps of each exercise for 5 sets. Rest for about 2 minutes between each set. For the lunges, it’s 5 reps each side.

Ok, back to the slow it down...every phase of every exercise should be to a count of 6. So, taking squats as an example, down for 1, 2, 3, 4, 5, 6. Hold at the bottom for 1, 2, 3, 4, 5, 6. And back up for 1, 2, 3, 4, 5, 6. Repeat that 5 times.

And move on.

  • Lateral Lunge
  • Squat
  • Forward lunge
  • Curtsey squat
  • Reverse lunge

4-Week Glute Workout Plan At Home: The Cardio Blast

Every good workout plan should include different types of workouts. Here is a HIIT workout for your glute workout program.

Now on to a bit of HIIT.

It’s still focused on the lower body, particularly legs and bums, but just a slight difference. It’s a HIIT session.

It’s really important when you’re doing any kind of plan that you cover all types of workout.

So, this one is, get it done as quickly as possible.

You should still be mindful of good quality reps. But you want to get your heart rate up. So, let’s go quickly.

AMRAP, as many rounds as possible in 15 minutes. Rest where you need to.

  • 12 step ups
  • 6 pulse squats
  • 12 squat jumps
  • 6 sumo pulse squats
  • 12 mountain climbers (each side, so 24 in total)

4-Week Glute Workout Plan At Home

So, there you have it. 

A 4-week glute workout plan at home. 

Commit to 4 weeks, doing the workouts as many times as you can comfortable fit in, and wait for your glute strength to sore. 

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