HomeHome Glutes Express
A 15-minute home glute session for women in four movements: low glute bridges, donkey kicks, fire hydrants and clamshells. Around 130 kcal, no equipment, and short enough to run before work or as a warm-up for a longer leg session.
Home Glutes Express at a glance
- Level
- Beginner
- Duration
- 15 minutes
- Exercises
- 4
- Estimated burn
- ~130 kcal
- Equipment
- None — floor space only
- Muscles worked
- Glutes
- Category
- Home
- Made for
- Women
- Price
- Free
4 exercises in Home Glutes Express
- 3 × 20
- 2Donkey kicks bodyweight3 × 15
- 3Fire hydrant bodyweight3 × 15
- 4Clamshell3 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Glutes Express
Three sets each with 30 seconds of rest. Keep the pace slow and the contraction hard — the goal is glute activation, and rushing the reps hands the work to the low back. Loop a band above the knees if you have one, and every movement gets tougher.
Home Glutes Express — questions
How long does Home Glutes Express take?
About 15 minutes from the first set to the last. The session contains 4 exercises and burns roughly 130 kcal for an average trainee.
What equipment do you need for Home Glutes Express?
None — floor space only. The session is built around Low Glute Bridge On Floor, Donkey kicks bodyweight, Fire hydrant bodyweight and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Glutes Express suitable for beginners?
Yes. Home Glutes Express is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Glutes Express work?
Glutes. 4 exercises, starting with Low Glute Bridge On Floor, Donkey kicks bodyweight, Fire hydrant bodyweight.
Is Home Glutes Express free?
Yes. Home Glutes Express 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 Home Glutes Express into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.