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]