planBeginnerHome3 training days / week
No Equipment Home Glute Plan
Build your peach at home with bodyweight and bands. 3 days/week, 6 weeks.
42 min4455 views139 saved
A complete home program requiring only a set of fabric resistance bands.
Day 1: activation and burn. Day 3: strength with single-leg work and step-ups. Day 5: full glute blast. Squeeze at the top of every rep, take three seconds on the way down, and progress band tension as you get stronger.
Plan schedule
1-week programWeek 1
Day 1Banded Glute Bridge + Clamshell + Fire Hydrant + Banded Lateral Walk + Glute Bridge March3x20
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Goblet Squat + Reverse Lunge + Step-Up + B-Stance Hip Thrust + Single Leg Hip Thrust3x12
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Elevated Glute Bridge + Frog Pump + Donkey Kick + Lateral Lunge + Squat Jack4x15
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.
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