Glute Day
A bodyweight-and-jump glute session: clamshells and ankle circles to switch the hips on, frog jumps and lateral box jumps for power, good mornings for the hinge and jumping lunges to finish. Forty minutes with almost no equipment and a serious amount of glute work.
Glute Day at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Glutes
- Made for
- Everyone
- Price
- Free
6 exercises in Glute Day
- 1Clamshell4 × 12
- 2Frog Jumps4 × 20
- 4 × 12
- 4Good Mornings4 × 12
- 5Jumping Lunge4 × 20
- 6Lateral Box Jump4 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Glute Day
The clamshells at the start are activation, not filler — do them slowly and feel the side of the hip working before you jump. Rest 60 seconds. Land softly on every jump and reset your feet between reps rather than rushing the next one.
Glute Day — questions
How long does Glute Day take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Glute Day?
Bodyweight, plus a bar or bench for a few movements. The session is built around Clamshell, Frog Jumps, Ankle Circles and more, and every exercise comes with a demo video in the GymiaFit app.
Is Glute Day suitable for beginners?
Glute Day is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Glute Day work?
Glutes. 6 exercises, starting with Clamshell, Frog Jumps, Ankle Circles.
Is Glute Day free?
Yes. Glute Day is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Glute Day into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 248 free plans in the GymiaFit workout library, or read training guides on the blog.