Looking for a glute workout you can do at home? You’re in the right place.
This 15-minute glute workout for women at home is perfect if you want to build and tone your booty without any equipment. All you need is something soft beneath you.
Each exercise is 45 seconds on, 15 seconds off—and there are no repeats, so you won’t get bored doing the same move over and over.
Grab a mat and let’s get into it!
Sumo Squats
We’re kicking things off with sumo squats to get those glutes firing. For this one, you’ll stand a little wider than hip-width with your toes pointed out—make sure you’re coming all the way down in each squat.
How to perform:
- Stand with your feet a little bit wider than hip-width apart.
- Point your toes outward.
- Come down into a squat, making sure you go all the way down.
- Keep the tension on your glutes as you come up.
Side Lunges with Toe to Knee
This move is great for targeting one side at a time so you can really focus on that glute.
If bringing your toe to your knee feels too tricky balance-wise, just do regular side lunges coming back to center—you’ll still get a good burn.
How to perform:
- Step out into a nice wide stance to one side.
- Sit into your supporting heel.
- Push off, bringing your toe to your knee.
- Really press through that heel so you’re feeling it in your glute.
- Think about your glute firing up to help you stand straight.
- If that’s too much, just do regular side lunges coming up to center.
- Complete one side, then switch to the other side.
Donkey Kicks with Pulse & Extension
Now we’re heading to the ground to really burn out those glutes one leg at a time.
For this one, you’ll do a double pulse at the top, hold your knee there, then extend your leg out before lowering. It takes a little coordination, but you’ll get it!
How to perform:
- Get on the ground on all fours.
- Choose one side to start.
- Do a double pulse at the top with your knee bent.
- Hold the knee there, then extend your leg straight.
- Bring it in and lower.
- Really think about lifting with your glute.
- Keep your spine nice and neutral—don’t arch your back.
- Think about your hamstring contracting as you bring your heel towards your bum.
- Drive your working hip toward the floor to keep your hips square.
Kickbacks
This is a nice simple one—you’re just lifting your straight leg up and down. The key here is keeping your core tight so your back doesn’t arch.
If you feel it in your lower back, check your form and make sure your booty is doing the work.
How to perform:
- Stay on all fours using the same leg.
- Straighten your leg out behind you.
- Lift the leg up and down.
- Focus on keeping your core nice and tight so you’re not using your back.
- Really focus on the upward motion.
- Hold there for a hot second at the top.
Fire Hydrants with Extension
You’ll really feel this one in your side booty. Do two fire hydrants, and on the second one, hold that knee where it is and extend just the lower half of your leg. Bring it back in, then lower.
How to perform:
- Stay on all fours using the same leg.
- Do two fire hydrants (lifting your bent knee out to the side).
- At the top of your second fire hydrant, hold your knee there.
- Extend the lower half of your leg straight out.
- Bring it back in and lower.
- Really think about that side booty as you’re lifting the leg.
- Switch to the other side and repeat donkey kicks, kickbacks, and fire hydrants.
Glute Bridge with Abduction
Time to flip onto your back for some glute bridges with a twist. On your second bridge, you’ll hold it at the top and open your knees up before lowering.
Try not to arch your back too much—release the tension into your heels instead.
How to perform:
- Flip onto your back.
- Do a glute bridge by lifting your hips up.
- On your second glute bridge, hold it at the top.
- Open your knees up (abduction) while keeping your hips up.
- Close your knees and lower down.
- Release it into your heels.
- Try not to arch your back as much as possible.
Froggy Leg Lifts
This one looks easy, but don’t let the small movement fool you. You’ll be in a froggy position on your belly with your heels together, just lifting your legs up and down.
Think about pushing your heels toward the ceiling—you should really feel it in those glutes.
How to perform:
- Flip over onto your belly.
- Bend your knees outward into a little froggy position.
- Keep your heels together.
- Lift your legs up and down in this position.
- It’s a really small movement, but you should really be feeling it in your glutes.
- Think about lifting your heels toward the ceiling.
Curtsy Lunges
Stand up and shake out your legs—we’ve got curtsy lunges next. For this one, think about pressing your foot through the floor as hard as you can. That’s what’s really going to fire up your glute on the supporting leg.
How to perform:
- Stand up.
- Choose one leg to work first.
- Place one leg behind you diagonally.
- Sit into your supporting heel.
- Come down and up.
- Really focus on the supporting leg and push through your glute.
- Think about pressing your foot through the floor to fire up your glute.
- Switch to the other side.
Reverse Lunge with Kickback
Almost there! This one combines a reverse lunge with a kickback at the top. Step back into your lunge, press through your supporting leg, then kick back and squeeze that glute.
Make sure you’re hitting that full lunge position every single time.
How to perform:
- Start with your legs together.
- Step back into a reverse lunge.
- Press through your supporting leg.
- Kick the back leg up behind you, squeezing your glute.
- Return to the lunge position.
- Come back to the center.
- Do the other side: lunge down, kick up, down, and lower.
- Make sure you’re hitting that lunge position every time.
Squat Pulse with Jump
Last one—let’s burn it out! You’ll pulse three times at the bottom of your squat, then jump. Sit into those heels and sit back into the squat. It’s only 45 seconds, so give it everything you’ve got!
How to perform:
- Get into a squat position.
- Pulse three times at the bottom (one, two, three).
- After your pulses, do a squat jump.
- Sit into your heels.
- Sit back into the squat.
- Repeat for 45 seconds to burn it out.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
