HomeHome Glutes Foundations
A 25-minute beginner home glute session for women. Low glute bridges at 20 reps build the base, bridge marches introduce single-leg loading, and donkey kicks plus fire hydrants train the glute medius. Everything is floor-based and requires no equipment at all.
Home Glutes Foundations at a glance
- Level
- Beginner
- Duration
- 25 minutes
- Exercises
- 4
- Estimated burn
- ~200 kcal
- Equipment
- None — floor space only
- Muscles worked
- Glutes, Hamstrings
- Category
- Home
- Made for
- Women
- Price
- Free
4 exercises in Home Glutes Foundations
- 4 × 20
- 3 × 16
- 3Donkey kicks bodyweight3 × 15
- 4Fire hydrant bodyweight3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Glutes Foundations
Start here if bridges are new: push through the heels, tuck the pelvis slightly, and stop the rep when the low back wants to take over. Four sets, 45 seconds of rest. Three sessions a week for a month is a proper foundation before harder glute work.
Home Glutes Foundations — questions
How long does Home Glutes Foundations take?
About 25 minutes from the first set to the last. The session contains 4 exercises and burns roughly 200 kcal for an average trainee.
What equipment do you need for Home Glutes Foundations?
None — floor space only. The session is built around Low Glute Bridge On Floor, Glute Bridge March, Donkey kicks bodyweight and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Glutes Foundations suitable for beginners?
Yes. Home Glutes Foundations 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 Foundations work?
Glutes, Hamstrings. 4 exercises, starting with Low Glute Bridge On Floor, Glute Bridge March, Donkey kicks bodyweight.
Is Home Glutes Foundations free?
Yes. Home Glutes Foundations 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 Foundations into the GymiaFit app — free, no account tricks, no paywall.
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