Pick the workout that matches what you have. Do it 2 to 3 times a week, with a day's rest in between.
Dumbbell glute workout
| Exercise | Sets × reps |
|---|---|
| Dumbbell hip thrust (shoulders on a sofa) | 4 × 10–15 |
| Dumbbell Romanian deadlift | 3 × 10–12 |
| Bulgarian split squat (back foot on a sofa) | 3 × 8–12 each leg |
| Dumbbell sumo squat | 3 × 12–15 |
| Side-lying hip abduction | 2 × 15–20 each side |
Resistance band glute workout
| Exercise | Sets × reps |
|---|---|
| Banded glute bridge (pause 2 seconds at the top) | 4 × 15–20 |
| Banded kickback | 3 × 15 each leg |
| Banded lateral walk | 3 × 15 steps each way |
| Banded clamshell | 3 × 20 each side |
| Banded squat (band above your knees) | 3 × 15 |
No-equipment glute workout
| Exercise | Sets × reps |
|---|---|
| Single-leg glute bridge | 3 × 12–15 each leg |
| Bulgarian split squat (lower for 3 seconds) | 3 × 10–12 each leg |
| Single-leg Romanian deadlift | 3 × 10 each leg |
| Reverse lunge | 3 × 12 each leg |
| Side plank with leg raise | 2 × 10–15 each side |
How to keep making progress without heavy weights
Lighter weights can still build muscle if you take your sets close to failure. Ways to make the same exercise harder:
- More reps: add 1 or 2 reps a week.
- Pause: hold the hardest point, like the top of a glute bridge, for 2 to 3 seconds.
- Lower slowly: take 3 seconds on the way down.
- Go single-leg: a single-leg bridge is far harder than a two-legged one.
- Add range: stand on a step for split squats so you can go deeper.
- Add load: a heavier dumbbell, a stronger band, or a backpack filled with books.
What to buy, if anything
You can start with nothing. If you want to add equipment, these make the biggest difference for the money:
- A set of mini bands for abduction and bridges.
- One or two dumbbells, or an adjustable set, for hip thrusts and Romanian deadlifts.
- A hip thrust pad, or a folded towel, to protect your hip bones.