Strong Glute & Lean Leg Focused Home Workout Plan
Women's 4-Week, 5-Day Split Training Program
Training at home can be very effective if you have the right approach.
However, it can feel repetitive at times, so it's important to have a clear goal and vary your training styles.
This workout plan will help build a strong and lean body at home, no equipment required.
It primarily targets your glutes, so you should give it a try if you want to get a bigger butt.
On a side note, you can find an upper body focused training plan here.
The at home workout routine will be structured as follows:
These workouts will get more difficult on a weekly basis.
Here's the first week's workouts (we omitted warm-ups and cool-downs):
Glute Workout A #1 | Repeat 3 times
- Alternate glute kickback side sweep (90 seconds)
- Side leg lateral raise (45 seconds right side)
- Side leg lateral raise (45 seconds left side)
- Rest (1 minute)
- Glute bridge with abduction (45 seconds)
- Side sweep glute kickback (45 seconds right side)
- Side sweep glute kickback (45 seconds left side)
- Rest (1 minute)
- Glute bridge hold (45 seconds)
- Side lying clam (45 seconds right side)
- Side lying clam (45 seconds left side)
- Rest (1 minute)
- High knee cross toe touch (30 seconds)
- Bird dog (30 seconds)
- Plank pistol (30 seconds)
- Rest (30 seconds)
- Ice skater (30 seconds)
- Full plank shoulder tap (30 seconds)
- Air bike (30 seconds)
- Rest (30 seconds)
- Standing cross crunch (30 seconds)
- Downward dog toe touch (30 seconds)
- Flutter kick to v sit leg raise (30 seconds)
- Rest (30 seconds)
Leg Workout #1 | Repeat 3 times
- Jump squat to lateral walk (45 seconds)
- Alternate single leg glute bridge lateral sweep (90 seconds)
- Rest (1 minute)
- Reverse cross lunge (45 seconds)
- Single leg jump lunge (45 seconds right side)
- Single leg jump lunge (45 seconds right side)
- Rest (1 minute)
- Freehand squat to lateral walk (45 seconds)
- Alternate single leg to deadlift to lateral raise (45 seconds)
- Squat to alternate kickback (45 seconds)
- Rest (1 minute)
- Jumping Jack (30 seconds)
- Plank t rotation (30 seconds)
- Bear crawl shoulder tap (30 seconds)
- Rest (30 seconds)
- Hip roll (30 seconds)
- Superman pull (30 seconds)
- Mountain climber (30 seconds)
- Rest (30 seconds)
- Sumo squat to clock jump squat (30 seconds)
- Push up lateral hand walk (30 seconds)
- Plank (30 seconds)
- Rest (30 seconds)
Glute Workout B #1 | Repeat 3 times
- Alternate single leg glute bridge (90 seconds)
- Leg kickback (45 seconds right side)
- Leg kickback (45 seconds left side)
- Rest (1 minute)
- Lying reverse leg raise (45 seconds)
- Side leg lateral raise (45 seconds right side)
- Side leg lateral raise (45 seconds left side)
- Rest (1 minute)
- Frog glute bridge hold (45 seconds)
- Side sweep glute kickback (45 seconds right side)
- Side sweep glute kickback (45 seconds left side)
- Rest (1 minute)
You can find this home training plan in the Gymaholic App:
We highly recommend you to try this workout routine if you want to get strong glutes and lean legs.
You can change make some changes to this program, such as: set duration, exercises, rest periods...
We made a free ebook with detailed meal plans:
For questions, custom nutrition and training plans inquiries, contact us at: [email protected]
Frequently Asked Questions
To strengthen your glutes and legs at home, try exercises like glute bridges, side leg raises, and alternate glute kickbacks. These exercises can be performed without any equipment and are effective for building strength and muscle definition.
To increase the difficulty of your home workouts, gradually add more repetitions, reduce rest times, or incorporate variations of exercises to target different muscle groups. Consistently challenging your muscles will lead to better results over time.
Yes, you can build muscle at home without equipment by using bodyweight exercises such as squats, lunges, and planks. These exercises can effectively target various muscle groups and promote muscle growth when performed consistently.
A 5-day workout split allows you to focus on specific muscle groups each day, providing ample recovery time and reducing the risk of overtraining. This structure can lead to more effective muscle growth and improved overall fitness.
You can track your progress with home workouts by keeping a workout journal or using a fitness app like the Gymaholic App to log exercises, sets, and repetitions. Tracking helps you stay motivated and see improvements over time.
A good rest schedule for a 5-day workout plan includes two rest days, typically after completing the workout cycle. This allows your muscles to recover and grow, preventing burnout and reducing the risk of injury.
Yes, combining HIIT with strength training can be very effective. HIIT boosts cardiovascular fitness and burns calories, while strength training builds muscle. This combination can lead to improved overall fitness and body composition.
You can find an upper body workout plan for home in our related article: Strong & Lean Upper Body Focused Home Workout Routine. This plan provides exercises that require no equipment and can be done at home.