No-Equipment Glute Workout (3 Days)

Overview

A glute program you can do anywhere, with nothing but a chair and some floor space. It uses single-leg exercises, long holds and high reps to give your glutes real work without weights.

Every session mixes a big lunge or split-squat movement for the glute max with targeted moves like fire hydrants and donkey kicks for the upper glutes, which give your glutes their rounder shape.

Weekly schedule

Day A Monday, Day B Wednesday, Day C Friday.

1. MonGlutes A
2. TueRest
3. WedGlutes B
4. ThuRest
5. FriGlutes C
6. SatRest
7. SunRest

The workouts

How to run it

Warm up

5 minutes of easy movement (marching, arm circles, bodyweight squats), then one easier set of the first exercise.

Choosing a weight

Pick the version of each exercise you can do for the target reps with good form and about 2–3 reps left in the tank. Use easier versions (incline push-ups, shallower lunges) until you can.

Rest between sets

45–60 seconds between sets; 30 seconds on donkey kicks, fire hydrants and clamshells.

Progression

Without weights, make each exercise harder over time: add reps, slow the lowering to 3–4 seconds, pause at the hardest point, or hold bridges and wall sits 5–10 seconds longer each week. In Progress, Progressive Reps is already on for every rep-based exercise: each time you hit the target on every set, the next session's target goes up by one rep. You can change the increment or turn it off on any exercise.

How long to run it

Follow it for 6–10 weeks, as long as you keep making progress. If most of your lifts stall for two weeks in a row, take an easier week at about 60% of your usual weights, then keep going.

Track every session

Write down the weight and reps for every set. You need last session's numbers to know what to do today, and seeing them climb is the best motivation there is.

Tips

• Squeeze hard at the top of every bridge, kick and hydrant. Without weights, the squeeze is what makes the exercise work.
• On split squats and lunges, lean your chest slightly forward and push through the front heel to feel your glutes more.
• A mini resistance band above the knees makes clamshells, hydrants and bridges much harder once they get easy.

Questions