Home Glute Sculpt
Rounder glutes and firmer legs with a band and your bodyweight, no rack in sight. Glutes lead the week, an upper day keeps the shape balanced, and a walk finishes it off.
Glutes
Muscles worked: Glutes, Quads, Abductors, Adductors
- Bodyweight Hip Thrust4 sets × 15
- Resistance Band Glute Bridge3 sets × 15
- Bulgarian Split Squat3 sets × 12
- Donkey Kicks Bodyweight3 sets × 20
- Clamshell3 sets × 20
- Band Hip Adduction3 sets × 15
Upper Body
Muscles worked: Chest, Lats, Upper back, Side delts, Rear delts, Biceps, Triceps
- Push-Up Bodyweight4 sets × 12
- Band Assisted Chin-Up (from Knee)4 sets × 10
- Band Bent-Over Row4 sets × 12
- Band Chest Fly3 sets × 15
- Band Y Raise4 sets × 15
- Band Reverse Fly3 sets × 15
- Band Concentration Curl2 sets × 15
- Band Skullcrusher2 sets × 15
Legs
Muscles worked: Quads, Hamstrings, Calves
- Bodyweight Squats4 sets × 20
- Bodyweight Single Leg Deadlift3 sets × 12
- Curtsy Lunge Bodyweight3 sets × 12
- Band Standing Leg Curl3 sets × 15
- Bodyweight Standing Calf Raise4 sets × 20
Glutes + Core
Muscles worked: Glutes, Obliques, Abs, Quads
- Glute Bridge with Abduction Bodyweight3 sets × 15
- Chair Feet Elevated Glute Bridge3 sets × 15
- Russian Twist3 sets × 20
- Bicycles Crunches3 sets × 20
- Plank on Elbows3 sets × 45s
- Briskly Walking1 sets × 20min
Home Glute Sculpt FAQ
Who is the Home Glute Sculpt program for?
Home Glute Sculpt is written for beginner lifters and runs 4 training days per week. Rounder glutes and firmer legs with a band and your bodyweight, no rack in sight. Glutes lead the week, an upper day keeps the shape balanced, and a walk finishes it off.
How many days a week is the Home Glute Sculpt?
4 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the Home Glute Sculpt free?
Yes — Home Glute Sculpt is completely free to follow. You can also track your sets and reps against it in the workout logger.
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