Build and shape your glutes with bridges, hip thrusts and resistance band exercises. Pick this program and follow the routine for 4 weeks.
Program at a glance
Who is this program for?
This program is designed for beginners: a controlled number of movements with room for recovery. If you haven't trained consistently before, this is a good starting point.
Weekly plan
Day 1 — Glute Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Resistance Band Hip Thrusts | 4×12-15 | 60 sec |
| Heel Glute Bridge | 3×15-20 | 45 sec |
| Elevated Single Leg Hip Thrust | 3×8-10 | 45 sec |
| Bodyweight Frog Hip Thrust | 3×15 | 30 sec |
| Kneeling Back Leg Lift | 3×12 | 30 sec |
| Glute March | 3×12 | 30 sec |
Day 2 — Legs & Glutes
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Squat | 3×12-15 | 45 sec |
| Bulgarian Split Squat With Chair | 3×8-10 | 60 sec |
| Bodyweight Rear Lunge | 3×10-12 | 45 sec |
| Bodyweight Standing Romanian Deadlift | 3×12 | 45 sec |
| Bodyweight Step Up | 3×10 | 30 sec |
| Bodyweight Standing Calf Raise | 3×15-20 | 30 sec |
Day 3 — Rest Day
Rest day — recover and get ready for the next session.
Day 4 — Glute Isolation (Band)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Glute Bridge Hip Abduction | 3×12-15 | 30 sec |
| Band Standing Hip Extension | 3×12 | 30 sec |
| Kneeling Single Kickback Fire Hydrant | 3×12 | 30 sec |
| Lying Abduction | 3×15 | 30 sec |
| Resistance Band Leg Kickback | 3×12 | 30 sec |
| Sumo Squat With Heel Raise | 3×12 | 30 sec |
Day 5 — Active Recovery: Cardio & Core
| Exercise | Sets × Reps | Rest |
|---|---|---|
| High Knee Run | 3×30 sec | 30 sec |
| Pogo Hop | 3×15 | 30 sec |
| Front Elbow Plank | 3×30 sec | 30 sec |
| Dead Bug | 3×10 | 30 sec |
| Side Plank | 2×20 sec | 30 sec |
| Superman | 3×12 | 30 sec |
Day 6 — Glutes & Hamstrings
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Glute Bridge Walk | 3×10 | 45 sec |
| Bodyweight Single Leg RDL | 3×8-10 | 45 sec |
| Bodyweight Good Morning | 3×12 | 45 sec |
| Bodyweight Swing | 3×12 | 30 sec |
| Lying Alternate Hip Extension | 3×12 | 30 sec |
| Single Straight Leg Glute Bridge Hold | 2×20 sec | 30 sec |
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
30-Day Glute Builder is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.