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Home Glute Workout Beginner

April 17, 2020 | 0 Comments
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Bodyweight Glutes Workout… lets build a booty!

When we look at training glutes using just our bodyweight as resistance with the right knowledge and ‘database’ of exercise variations, it’s just a matter of selecting which movements you are going to utilise and creating your workout from that just like you would in the gym!

For an entire encyclopedia of bodyweight glutes exercises check out our ‘In The House’ video series and make sure you watch the video below before continuing on…

At Home Glute Workout Exercises | In The House With Team MassiveJoes

Have you watched the video? You have? Perfect! We will be pulling on the information to help structure a Glute workout.

What Will You Need:

Yourself (bodyweight)

Workout Structure:

This Glute workout is going to be entirely bodyweight focused with no resistance bands or hip circles needed. The key exercise we will be performing is a Glute Bridge and then all the variations of that exercise. You will have 5 different variations and you can choose a minimum of 3 and a maximum of 5 variations to perform.

Work Time: 

Each sets working time will be dependant on the reps you can achieve

Rest Time:

Between 10 – 15 seconds between exercises

Between 1 – 2 minutes between rounds

Exercise Options:

Glute Bridge – Neutral Stance

Glute Bridge – Wide Stance

Glute Bridge – Close Stance

Glute Bridge – Frog Stance

Glute Bridge – Single Leg

How Will It All Work?

  1. Start by selecting a minimum of 3 Glute Bridge variations. The more variations you select, the more “fun” you are going to have!
  2. Get yourself set up somewhere comfortable because you are going to be lying on your back for this entire workout.

*Let’s say you selected Glute Bridge – Neutral, Wide, Close and Single Leg (4 variations)

You’re going to start by completing 10 reps off Glute Bridges – Neutral Stance, then with a maximum of 15 seconds rest, go straight into 10 reps of Glute Bridges – Wide Stance, then 10 reps of Glute Bridges – Close Stance and finally 10 reps of Glute Bridges – Single Leg (10 reps per leg). That is ONE round completed.

You are going to complete 9 Rounds in total.

    • Round 1 – 10 reps per exercise
    • Round 2 – 8 reps per exercise
    • Round 3 – 6 reps per exercise
    • Round 4 – 4 reps per exercise
    • Round 5 – 2 reps per exercise
    • Round 6 – 4 reps per exercise
    • Round 7 – 6 reps per exercise
    • Round 8 – 8 reps per exercise
    • Round 9 – 10 reps per exercise
  • Try to maintain only 10 -15 seconds rest between each Glute Bridge variation, that should only be enough time to stop, reset in the new stance and get straight into them.
  • Really make sure you keep the rests between rounds to no more than 2 minutes, ideally, we want you back into that next round after 60 seconds of rest.

There you have it guys! A Glute Workout using NOTHING but your Bodyweight. If you give this workout a try be sure to film yourself giving it a crack and tag @MassiveJoes on Instagram so we can show the world you crushing your In The House Workout! 

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