Get Stronger Glutes in One Week Flat Without Ever Having To Leave Your Living Room

Photo: Getty Images/Fly View Productions
Your glutes are responsible for crucial functions of the body, and contribute to proper pelvic alignment and support the lower back, hips, and legs. Stronger glutes mean less risk of injury to these structures, as well as a marked improvement in your posture. So, in the spirit of appreciating your glutes for all they're worth, we put together a workout plan that will show you how to get stronger glutes in one week.

Over the course of the next seven days, our team of personal trainers will take you step-by-step through routines that will target your glutes, core, and legs. These workouts will cultivate strength you never knew was possible and, by the week’s end, you’ll be seeing your rear-end in a totally new light.

Good to go? Keep scrolling to check out your new workout plan.

Day 1: Yoga for glute strength

This low-intensity yoga routine for glute strength is guaranteed to fire up those muscles and is the perfect way to kick off our week of booty-busting workouts. Yoga instructor Andrea Russell is taking us through leg reaches, downward dog splits, hip opener circles and more moves designed to increase agility in our butts and legs. No equipment is needed for today’s workout. Just grab your mat and get going!

Day 2: At-home core and Glute Workout

Today is a two-for-one. This 10-move series is going to work your glutes and abs at the same time, and it will only take 10-minutes. Trainer and Founder of Le Sweat TV, Charlee Atkins, is here to talk us through dumbbell swings, weighted supine leg lowers, and sit-up/overhead presses. You’ll need a yoga mat and a pair of hand weights for this one. When choosing your weights, go with whatever feels right—they don’t have to be super heavy to get the most out of this workout.

Day 3: 15-Minute SLT slider workout for legs and glutes

Today we’re slowing down with a 15-minute lower body slider series led by SLT trainer Pamela Trujillo. We’ll do a series of lunges and glute bridges on each leg, then wrap up with classic sumo squats. This routine works best when done with a pair of sliders, but if you don’t have any laying around your home, you can use hand towels or slippery socks instead. A few moves in this series will be done with your back flat on the floor, so Trujillio recommends folding your yoga mat in half for some extra cushioning.

Day 4: 10-Minute Pilates legs and glutes workout

East River Pilates Trainer Chloe Gregor is here to walk us through a 15-minute Pilates routine that promises to absolutely torch our lower bodies. “Glute strength is so important to stabilize your pelvis so that you move better, you stand better, and you exercise better. I see the glutes as part of our core so let’s get them really strong,” Gregor says. Get ready to kick, lift and pulse your way to stronger glutes. No equipment necessary!

Day 5: 13-Minute at-home glute workout

Here, we’re doing a few rounds of workouts that target our quads and a few targeting our glutes in this 13-minute routine led by trainer Liv McllKenny. Nearly all the classic booty workouts are accounted for—squat pulses, squat kickbacks, squat crunches, and glute bridges—in this no-equipment-needed routine.

Day 6: Kettlebell legs + glutes workout

It’s kettlebell day! Trainer Roxie Jones is taking us through kettle-country and showing us all the sights: kettlebell swings, goblet squats, Romanian deadlifts, and glute bridges—just to name a few. Each move is destined to tone and strengthen your glutes and legs. You’ll be on fire by the time we’re done.

Day 7: Pilates workout for core + glutes

We’re finally at the end, friends! Today we’re cooling down with a low-impact workout designed to strengthen and stretch those overactive muscles. This lower core and glutes routine led by Pilates instructor Chloe de Winter promises to be taxing but relaxing and requires nothing but your yoga mat. Take a deep breath and pat yourself on the back for a job well done!

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