HomeHome Glutes Burn
A 30-minute home glute session for women with no equipment. Glute bridges with abduction and single-leg bridges load the glutes directly, curtsy lunges hit them from a crossed angle, and donkey kicks plus clamshells finish the glute medius that keeps the hips stable.
Home Glutes Burn at a glance
- Level
- Intermediate
- Duration
- 30 minutes
- Exercises
- 5
- Estimated burn
- ~300 kcal
- Equipment
- None — floor space only
- Muscles worked
- Glutes, Hamstrings, Quads
- Category
- Home
- Made for
- Women
- Price
- Free
5 exercises in Home Glutes Burn
- 1Glute bridge with abduction bodyweight4 × 20
- 4 × 12
- 3Curtsy lunge bodyweight3 × 14
- 4Donkey kicks bodyweight3 × 20
- 5Clamshell3 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Glutes Burn
Squeeze and hold at the top of every bridge rep instead of bouncing off the floor. Rest 45 seconds. Clamshells look easy and are not: keep the feet together, the hips stacked, and open slowly until you feel the side of the glute switch on.
Home Glutes Burn — questions
How long does Home Glutes Burn take?
About 30 minutes from the first set to the last. The session contains 5 exercises and burns roughly 300 kcal for an average trainee.
What equipment do you need for Home Glutes Burn?
None — floor space only. The session is built around Glute bridge with abduction bodyweight, Single Leg Bridge With Outstretched Leg, Curtsy lunge bodyweight and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Glutes Burn suitable for beginners?
Home Glutes Burn 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 Home Glutes Burn work?
Glutes, Hamstrings, Quads. 5 exercises, starting with Glute bridge with abduction bodyweight, Single Leg Bridge With Outstretched Leg, Curtsy lunge bodyweight.
Is Home Glutes Burn free?
Yes. Home Glutes Burn 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 Burn into the GymiaFit app — free, no account tricks, no paywall.
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