If you’re looking for an effective way to tone and lift your glutes without stepping foot in a gym, this 20-minute workout at home is exactly what you need. No equipment is necessary—just a soft surface and some space to move. Whether you’re a beginner or looking to activate those glutes with precision, this guided routine will help you feel the burn and build strength right from the comfort of your home.
In this full-length 20-minute workout at home, you’ll be guided through a highly effective, equipment-free booty routine that targets and tones your glutes from every angle. Whether you’re short on time, avoiding the gym, or just prefer the comfort of working out at home, this session is designed to help you build strength, improve muscle activation, and feel the burn—all using just your body weight.
You’ll begin the workout at home with foundational glute bridge exercises, including standard, pulsing, froggy, and single-leg variations to wake up and engage your glute muscles. From there, you’ll shift into side-lying movements like clam shells and diagonal kickbacks to further activate the upper and side glutes. Staying on the floor, you’ll continue with tabletop exercises such as donkey kicks, extensions, and fire hydrants, focusing on form, control, and core stability.
To finish off this booty workout at home, you’ll stand up for more dynamic, strength-building moves like squats, sumo squats, reverse lunges with knee drives, and a powerful burn-out round of jump squats. Every movement in this workout at home is intentionally programmed to isolate and strengthen your glutes without the need for any gym equipment.
This is the perfect workout at home for anyone looking to tone their lower body, improve glute engagement, and feel strong and confident—all in just 20 minutes. Hit play, follow along, and let’s get to work!
