15 Minutes to a Rounder, Perkier Booty
Everything you need to train your glutes at home. No gym, no guesswork, no equipment beyond a resistance band and a few household items.
Download printable weekly plan (PDF)Pick your fitness level
The whole plan below adapts instantly — timing, rounds, exercises, and your weekly schedule.
40s
Work
8s
Rest
3
Rounds
4
Days / week
Total session: about 14 minutes
What you need
- Medium resistance band
- Sturdy chair or couch
- Yoga mat or towel
Main circuit — 14 minutes
Intermediate pace: work 40 seconds, rest 8 seconds, then move to the next move. Do each exercise 5–15 reps per round. Complete 3 total rounds. If the exercises feel too easy after one round, use a heavier resistance band.
Banded squats
Step-by-step technique and the level tip unlock with the plan.
Glute bridges with band pull
Step-by-step technique and the level tip unlock with the plan.
Fire hydrants
Step-by-step technique and the level tip unlock with the plan.
Standing band hinges
Step-by-step technique and the level tip unlock with the plan.
Standing kickback circles
Step-by-step technique and the level tip unlock with the plan.
Rainbow Arches with band
Step-by-step technique and the level tip unlock with the plan.
Don't forget to stretch
Take a few minutes to stretch your hips and glutes to maintain proper mobility.
Trainer tips
- Consistency beats intensity. Show up for 15 minutes and finish the circuit.
- Mind-muscle connection matters. Squeeze your glutes at the top of every rep.
- If a move hurts your knees or back, drop down a level for that exercise.
- When the circuit starts feeling easy, move up to the next level.
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