top of page

30-Minute Glutes at Home

Building strength in your glutes can help alleviate discomfort in your hips. Hips and shoulders are both ball and socket joints that can leave us debilitated if we get an injury. As it is a complex joint, it can be difficult to know what the injury is and where it is coming from. Keeping the muscles balanced by stretching tight areas and making sure we are building muscle in the weak areas to support the joint are key.

Your glutes are made up of three major muscles: the gluteus maximus (the main, large muscle that shapes your backside), the gluteus medius and the gluteus minimus. Many people sit down while at work or for long stretches of time when they get home, this can lead to weak glutes.

Here's a 30-minute glute burner you can do at home to activate those glutes, build strength and promote hip health!



12 x Bench Hip Extensions

12 x Bulgarian Split Squats

12 x Kettle Bell Dead Lift

12 x Curtsy Lunge

12 x Kettle Bell Hip Extensions

Complete 4 Sets


15 x Side Lying Leg Raise (each side)

15 x Booty Buster (each side)

15 x Clam (each side)

Complete 2 sets


Proper form is key to a successful workout. Below are the exercise tutorials for today's workout.

Bench Hip Extension

Bulgarian Split Squats

Kettle Bell Dead Lift

Curtsy Lunge

Kettle Bell Hip Extensions

Leg Raise

Clam & Booty Buster

31 views0 comments

Recent Posts

See All
bottom of page