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:

• Day 1: Glute Workout A
• Day 2: Full Body HIIT Workout A
• Day 3: Leg Workout
• Day 4: Full Body HIIT Workout B
• Day 5: Glute Workout B
• Day 6: Rest
• Day 7: Rest

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]