An at-home glute workout with dumbbells and a band

You don't need a gym for a complete lower-body day. This routine, called At-Home Glutes in Glowra, uses a pair of dumbbells and one resistance band, and is set at Beginner level.

What you need

A pair of dumbbells, a resistance band, a sofa or sturdy chair, and a little floor space.

The workout

	Exercise	Sets	Reps	Rest
A	Dumbbell Goblet Squat	2	10–12	1:30
B	Dumbbell Hip Thrust	3	10–12	1:30
C	Dumbbell Bulgarian Split Squat	2	10–12	1:30
D	Resistance Band Glute Bridge	2	15–20	1:30
E1	Resistance Band Kickback	2	12–15	straight into the next
E2	Fire Hydrant	2	12–15	1:30
F	Plank	2	40 seconds	0:45

Where two exercises share a letter (for example E1 and E2), do them back to back with no rest, then rest.

Tips for each part

Goblet squat: hold one dumbbell at your chest and sit down between your hips.
Hip thrust: shoulders on the sofa edge, dumbbell on your hips, pause at the top.
Bulgarian split squat: back foot on the sofa. Start with no weight until the balance feels easy.
Band work: slow reps and a clear squeeze matter more than a strong band.
Plank: on your knees is fine. Stop when your hips start to drop.

How often

That is your choice and depends on the rest of your week. Many people leave at least a day between sessions that train the same muscles.

When it gets easy

When you reach the top of the rep range on every set, use heavier dumbbells or a stronger band (when to add weight). You can also try the 30-minute glute workout.

Glowra shares general fitness information only. It is not medical, health or diet advice. If you have an injury, a health condition or are pregnant, speak to a qualified professional before training.