The Gluted workout guide
GLUTE WORKOUT
AT HOME.
No weights. No band. A sturdy chair, a little floor space and a clear place to start.
This beginner guide walks through a short session from Gluted’s free 30-Day Starter. You get the moves, sets, reps and rests here, without needing the app.
See the workoutYour session at a glance
- Moves
- 3
- Session target
- 10 minutes
- Workout equipment
- None
Timing is a target. Setup, your pace, extra rest and the optional cool-down add time.
MAKE A LITTLE ROOM.
Leave enough space to lie down and stand up comfortably. Put a sturdy chair on a surface where it cannot slide or tip. A mat is optional if it makes floor work more comfortable.
Read each move before starting. Move through a range you can control, keep breathing and take your time changing positions. If it hurts, stop.
You do not need dumbbells or a resistance band for this session. “No equipment” still means using the chair for the box squat.
A session you can use
THREE MOVES.
ONE START.
This is Day 1 with the Grow goal, bodyweight selected and a 10-minute session target. Begin with the lower end of each rep range and keep the movement controlled.
Day 1 sample · Grow · Bodyweight · 10-minute target
Glute bridge
- Sets
- 3
- Each set
- 12–15 reps
- Rest
- 40 seconds
Box squat to a chair
- Sets
- 3
- Each set
- 12–15 reps
- Rest
- 40 seconds
Glute bridge hold
- Sets
- 3
- Each set
- 10-second hold
- Rest
- 30 seconds
| Exercise, in order | Sets | Each set | Rest after a set |
|---|---|---|---|
| Glute bridge | 3 | 12–15 reps | 40 seconds |
| Box squat to a chair | 3 | 12–15 reps | 40 seconds |
| Glute bridge hold | 3 | 10-second hold | 30 seconds |
Finish the sets for one exercise before moving to the next. Rest between sets and take longer when you need it. Your goal, session length and swaps can change the workout. Allow extra time for setup and the optional cool-down.
GET TO KNOW THE MOVES.
Glute bridge
3 sets · 12–15 reps · 40 seconds rest
Bodyweight glute bridge. AI-generated exercise illustration. Lie on your back with your knees bent and feet flat on the floor. Let your arms rest by your sides.
Press through your heels and lift your hips. Squeeze at the top for one second, then lower with control.
Check in: Keep your ribs down. Finish the lift before your lower back starts to arch.
Where you may feel it: Mostly in your glutes, especially at the top.
Box squat to a chair
3 sets · 12–15 reps · 40 seconds rest
Box squat to a chair. AI-generated exercise illustration. Stand just in front of a sturdy chair, feet about shoulder-width apart. Use a chair that cannot slide or tip.
Send your hips back, lightly touch the seat, then press through your heels to stand.
Check in: Lower with control rather than dropping onto the chair. Keep your knees tracking in the direction of your toes.
Where you may feel it: In your glutes and thighs as you stand.
Glute bridge hold
3 sets · 10-second hold · 30 seconds rest
Bodyweight glute bridge hold. AI-generated exercise illustration. Return to the bridge position: lie on your back, bend your knees and plant your feet.
Lift your hips and hold a steady squeeze for ten seconds. Keep breathing, then lower.
Check in: Keep your hips level without lifting so high that your back arches. Use a range you can control.
Where you may feel it: A steady squeeze in both glutes.
A short target is still a whole session.
Gluted keeps the main moves when you choose a shorter session. It does not ask you to rush through the longer workout. Longer targets can include more movements; your goal, equipment and saved swaps also affect the selection.
The Starter’s optional cool-down is extra. Day 1 includes lying figure-four and knee-to-chest stretches, thirty seconds on each side. Leave around two to three more minutes if you choose to follow it in the app.
WHAT ABOUT
TOMORROW?
This guide covers one session, not a workout to repeat every day. The 30-Day Starter changes the focus as you go and includes planned rest days. You can see the full calendar and four phases before choosing the plan. To compare the two hip lifts, read the glute bridge vs hip thrust guide.
Have weights or a mini loop band? Try the dumbbell glute workout guide or the resistance band glute workout guide for a session using your kit.
Explore the free Starter