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.

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]

Share it
Newsletter

Weekly knowledge exclusively for people who want to improve their health, fitness and mindset.

First name
Email