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Strong Glutes Workout for Your Home Gym

 How to Build Seriously Strong Glutes at Home

Ladies, let’s be real. Who doesn’t want some strong glutes? The thing is, most people don’t realize that strong glutes can lead to so many benefits for our bodies - not just for the aesthetics.

The glutes are one of the biggest muscles in your body which means training them in your home fitness studio can provide:

  1. Improved athletic performance.
  2. Increased bone density.
  3. Pain reduction and injury prevention, as the glutes help support the lower back. When we strengthen our muscles, their connecting areas are supported.
  4. Better posture. Stronger glutes = a stronger back, which equals better posture.
  5. As the glutes are one of the larger muscles of the body, you are more likely to burn more calories while working them.

Let’s break it down! There are three parts to your backside - the gluteus maximus, gluteus medius and gluteus minimus. These three parts do more than just add roundness to your behind. These muscles play a big functional role in your body’s alignment by stabilizing your pelvis during activities like running and walking. Proper alignment of the torso, legs and pelvis also depend on strong glutes, which then leads to fewer injuries.

Strong Glutes Workout

  • 10/10 Single Leg Glute Bridges
  • *30 Seconds SPARC SPRINT!
  • 15 Squat Hold Dumbell Burpees
  • *30 Seconds SPARC SPRINT!
  • 12/12 Weighted Bulgarian Split Squat
  • *30 Seconds SPARC SPRINT!
  • 15 Resistance Band Squats
  • *30 Second SPARC SPRINT!
  • 20 Mini Loop Band Lateral Walks with 10 Squat Jumps Combo x 2
  • *30 Seconds SPARC SPRINT! 

How To: Repeat this circuit for 3 rounds going from one movement into the next using some equipment from your at home gym. Rest for 2 minutes after each round before starting at the top again. You will also see a bonus "SPARC SPRINT!" added in between each movement to get that cardio burst along with the glute pump! This is a great way to keep your heart rate up and also add a new level of intensity to the circuit.



  1. With SPARC, you just get on and GO! Sprint at your max capacity, as fast as you can for 30 seconds.
  2. If you want to amp up your sprint, you can increase the resistance with the yellow knob.

Single Leg Glute Bridges (10/10 Reps)

  1. You could do these on the floor, or off of a couch, ottoman, steps or bench.
  2. Make sure to focus on pushing through your heel to really fire up the glutes.
  3. We do these single side to focus in on one glute at a time, and not overcompensate one side over the other.
  4. Repeat this for 10 times on both the left and right side (20 total for both legs).

Squat Hold Dumbbell Burpees (15 Reps)

  1. These are great! You are working the full body with the burpee, and also keeping positive tension in the lower body at all times throughout the movement by adding the “squat hold” element with the dumbbell.
  2. The goal is to not stand all of the way up out of the squat as that would relieve the tension. Resist the temptation to do so!
  3. If you want to make this movement a little more challenging, you can add a row motion in on either arm before jumping your legs forward into the squat.
  4. Repeat this 15 times.

Weighted Bulgarian Split Squat (12/12 Reps)

  1. Seriously one of my favorite movements for GLUTE ACTIVATION. The goal with working the glutes is to activate and recruit them so you’re getting the most bang for your buck.
  2. You will be raising your back leg on a bench or your couch while focusing on the front leg. You drop down into a lower split squat and push back up, focusing on your heel and glutes to drive the movement.
  3. You will be holding your dumbbells to your sides for this movement.
  4. Repeat this 12 times per leg (24 total).

Resistance Band Squats (15 Reps)

  1. Step on the resistance band in a wider stance. Hold the handles at shoulder level and then squat back and use the resistance band to add resistance on the way up.
  2. Make sure to focus on proper squat form - leading with the glutes, and keeping knees slightly out on the way down and up.
  3. Repeat this 15 times.

Mini Loop Band Lateral Walks (20) with Squat Jumps (10) Combo x 2 Reps

  1. THIS is a killer combo for the lower body and one of my favorite ways to really fire them up!
  2. Take your mini loop band (this can also be done with a larger resistance band loop) and put it around your thighs, just above the knees.
  3. Get into a low stance with tension through your back side of your lower body.
  4. Step laterally (side to side) 10 steps to your right then do 5 squat jumps. Walk back to your left 10 steps and do 5 squat jumps.
  5. Repeat this combo twice!

If you need help sticking to your fitness goals, use these tips to stay on track and try out a new workout move, like toe taps.

Looking For A New Workout To Try?

The Cybex Workout Center has free workouts organized around the four most popular fitness goals. Try them at the gym or in your home workout studio space.

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