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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 Glute Focused Workout Plan

These workouts will get more difficult on a weekly basis.

Here's the first week's workouts (we omitted warm-ups and cool-downs):

Day 1: Glute Workout A

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 Workout A #2 | Repeat 3 times
  • 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 Workout A #3 | Repeat 3 times
  • Glute bridge hold (45 seconds)
  • Side lying clam (45 seconds right side)
  • Side lying clam (45 seconds left side)
  • Rest (1 minute)

Day 2: Full Body HIIT Workout A | Repeat 4 times

  • 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)

Day 3: Leg Workout

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)
Leg Workout #2 | Repeat 3 times
  • Reverse cross lunge (45 seconds)
  • Single leg jump lunge (45 seconds right side)
  • Single leg jump lunge (45 seconds right side)
  • Rest (1 minute)
Leg Workout #3 | Repeat 3 times
  • 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)

Day 4: Full Body HIIT Workout B | Repeat 4 times

  • 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)

Day 5: Glute Workout B

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)
Glute Workout B #2 | Repeat 3 times
  • 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)
Glute Workout B #3 | Repeat 3 times
  • 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:

Adjust The Training Plan According To Your Needs

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...

Nutrition Plan

We made a free ebook with detailed meal plans:

Questions? Contact Us

For questions, custom nutrition and training plans inquiries, contact us at: [email protected]

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