HomeHome Glutes Advanced
A 35-minute advanced home glute session for women, no equipment and around 380 kcal. Single-leg bridges and split squats load each side independently, alternating-leg bridges add instability, Cossack squats open the hips through a wide range, and fire hydrant circles finish the glute medius.
Home Glutes Advanced at a glance
- Level
- Advanced
- Duration
- 35 minutes
- Exercises
- 5
- Estimated burn
- ~380 kcal
- Equipment
- None — floor space only
- Muscles worked
- Glutes, Hamstrings, Quads
- Category
- Home
- Made for
- Women
- Price
- Free
5 exercises in Home Glutes Advanced
- 4 × 15
- 4 × 12
- 3Bridge with alternating leg raise4 × 16
- 4Cossack squat3 × 12
- 5Fire hydrant circle bodyweight3 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Glutes Advanced
Single-leg work is the whole strategy here — bodyweight becomes plenty of resistance once one leg does the job. Rest 60 seconds. Keep the hips square on fire hydrants and move slowly; rushing the circles turns a glute exercise into a low-back one.
Home Glutes Advanced — questions
How long does Home Glutes Advanced take?
About 35 minutes from the first set to the last. The session contains 5 exercises and burns roughly 380 kcal for an average trainee.
What equipment do you need for Home Glutes Advanced?
None — floor space only. The session is built around Single Leg Bridge With Outstretched Leg, Split Squats, Bridge with alternating leg raise and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Glutes Advanced suitable for beginners?
Home Glutes Advanced is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Home Glutes Advanced work?
Glutes, Hamstrings, Quads. 5 exercises, starting with Single Leg Bridge With Outstretched Leg, Split Squats, Bridge with alternating leg raise.
Is Home Glutes Advanced free?
Yes. Home Glutes Advanced 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.
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One tap puts every set, rep and rest timer of Home Glutes Advanced into the GymiaFit app — free, no account tricks, no paywall.
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