Amazing At-Home Glute Workout

Updated: Feb 24

Want to build your glutes but stuck inside? Well look no further, this at home glute workout has answered all your prayers.


Our at home glute workout uses a fabric booty band as well as bodyweight movements to really challenge your butt, all from the comfort of your own home. We've designed this workout so it's perfect for both beginners and intermediates, so there's no worries if you're just starting out.


Need a band? Check out the Heckin Fit Resistance band. The durable fabric weave and the non-slip technology means it's perfect for growing those glute muscles.


This at home glute workout follows four exercises. Try and do four rounds of 10-12 reps each, as below:


Four rounds of


10-12 Banded Squat

10-12 Banded FroggiePumps

10-12 Reverse Lunges

10-12 Banded Kickbacks


Banded Squat



Stand with your feet slightly more than hip-width apart with booty band just above your knees.

Slowly push your hips back into a sitting position while bending your knees. Continue to lower yourself until your thighs are parallel to the floor.

Push through the glutes, making sure to push your knees against that band too, and stand up again


Banded Froggie Pumps


Lie on the ground, knees bent, feet together, with a booty band placed just above your knees.

Keeping your knees bent and your feet together, press your hips upwards until your hips come level with your knees, then press knees outward against the band.

Pause briefly, and then slowly lower your body to the starting position before the next rep. Make sure to take these slow!

Reverse Lunges

Start with your feet side-by-side and step backward with one leg, keeping the other forward in the starting spot, and lower yourself down, keeping your front knee over your ankle and behind the toes, until the top part of your leg is about parallel with the floor. Try not to have your knee touch the floor as you lower down, it should be around an inch off the ground. Slowly raise yourself back up and back into your starting position then repeat on the other leg.


Banded Kickbacks



Loop a resistance band around your ankles and stand with your feet hip-width apart and your core engaged.

With your hands at your chest or on your hips, shift all your weight into your left leg and place your right toes on the floor about an inch diagonally behind your left heel, so there is tension in the band.

Squeeze your core and tuck your pelvis under as you kick your right leg back about 6 inches. Keep your knee straight.

Return your right foot to tap the floor, keeping tension in the band, for 1 rep.

Complete all your reps, then repeat on the other side.


We hope you enjoy this At-Home Glute Workout and that your glutes are poppin by the end!


If you're in need of a booty band to challenge you with your workout, check out the Heckin Fit Resistance band. It's the perfect resistance for both beginners and intermediate levels! Let us know how you get on with this at home glute workout!

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