Want a glute plan that actually tells you what to do each session? This is week 1 of our Glute Level 1: Activate program, free. Three workouts a week, each with a gym option and an at-home option (dumbbells and bands).
Who this plan is for
- Women who are new to lifting, or new to training glutes properly
- Gym-goers who want structure instead of random glute circuits
- Home trainers with a pair of dumbbells, a mini band and a sofa
How the week works
Three different workouts: A (thrust & hinge), B (squat & step) and C (glute pump). Mon Workout A · Wed Workout B · Fri Workout C. Any three non-consecutive days work. Aim for 7,000+ steps on rest days. It helps recovery.
Phase 1 (weeks 1–4): Learn. You finish each set feeling you could do 3–4 more reps.
Week 1 focus: Learn the moves. Pick a light weight and stay at the bottom of each rep range. Watch the demo for every exercise before your first set.
Warm-up · 5 min (mini band above knees)
- Glute bridge (band above knees): 15 · Push knees out into the band. Hold 2 seconds at the top.
- Clamshells: 12 each side · Keep feet together, rotate from the hip, don't roll backwards.
- Quadruped fire hydrants: 10 each side · Lift the knee out to the side, keep hips square to the floor.
- Banded lateral walk: 10 steps each way · Stay low in a quarter-squat, toes forward, keep tension on the band.
- Bodyweight good morning: 10 · Hands on hips, push them back, feel the stretch in your hamstrings.
Week 1 workouts
Tap any exercise name for a video demo. Pick the gym or home column and use it all week.
Workout A: Thrust & hinge
| Exercise | Gym | Home | Rest |
|---|---|---|---|
| Hip thrust |
Barbell hip thrust (bench) 3 × 10–12 |
Dumbbell hip thrust (sofa) 3 × 10–12 |
90 s |
| Romanian deadlift |
Barbell RDL 3 × 10–12 |
Dumbbell RDL 3 × 10–12 |
90 s |
| Reverse lunge |
Dumbbell reverse lunge 3 × 10 / leg |
Dumbbell reverse lunge 3 × 10 / leg |
60 s |
| Glute kickback |
Cable kickback (ankle strap) 3 × 12–15 / leg |
Long-band kickback (anchored) 3 × 12–15 / leg |
60 s |
| Hip abduction |
Seated abduction machine 3 × 15–20 |
Seated banded abduction 3 × 15–20 |
60 s |
Workout B: Squat & step
| Exercise | Gym | Home | Rest |
|---|---|---|---|
| Goblet squat |
Dumbbell goblet squat 3 × 10–12 |
Dumbbell goblet squat (pause at bottom) 3 × 10–12 |
90 s |
| Bulgarian split squat |
Dumbbell split squat (bench) 3 × 8–10 / leg |
Split squat (sofa / chair) 3 × 8–10 / leg |
90 s |
| Extension / bridge |
45° back extension, glute bias 3 × 12–15 |
Single-leg glute bridge 3 × 12–15 |
60 s |
| Step-up |
Dumbbell box step-up 3 × 10 / leg |
Step-up on stair or bench 3 × 10 / leg |
60 s |
| Lateral walk |
Banded lateral walk 3 × 12 steps each way |
Banded lateral walk 3 × 12 steps each way |
60 s |
Workout C: Glute pump
| Exercise | Gym | Home | Rest |
|---|---|---|---|
| B-stance hip thrust |
Barbell / Smith B-stance thrust 3 × 10 / leg |
Dumbbell B-stance thrust (sofa) 3 × 10 / leg |
90 s |
| Sumo deadlift |
Dumbbell / kettlebell sumo deadlift 3 × 10–12 |
Dumbbell / kettlebell sumo deadlift 3 × 10–12 |
90 s |
| Pull-through |
Cable pull-through (rope) 3 × 12–15 |
Long-band pull-through 3 × 12–15 |
60 s |
| Curtsy lunge |
Dumbbell curtsy lunge 3 × 10 / leg |
Bodyweight / dumbbell curtsy lunge 3 × 10 / leg |
60 s |
| Finisher: frog pumps |
Frog pumps (plate on hips) 2 × 20 |
Frog pumps (band above knees) 2 × 20 |
40 s |
How to progress (and grow your glutes)
Each exercise has a rep range, like 3 × 10–12. Start with a weight you can lift for the bottom number with good form. When you hit the top number on every set, go heavier next session: about 2–5 kg for hip thrusts, squats and deadlifts, 1–2 kg for everything else. The tracker app flags this with a green go heavier badge.
Training at home and the weights feel too light?
Slow it down. Take 3 seconds to lower every rep.
Pause. Hold the top of each hip thrust or bridge for 2 seconds.
Add a band. Loop a mini band above your knees on thrusts, bridges and squats.
Go single-leg. Single-leg versions double the load on each glute without more weight.
Add 1–2 reps each week above the listed range.
Want weeks 2–8 done for you?
Glute Level 1: Activate gives you the full 8 weeks: every set and rep written out, gym and home options, a video demo for every exercise, and the free tracker app that logs your weights on your phone and tells you when to go heavier.
Quick FAQ
Can I grow my glutes at home? Yes, if you keep making the exercises harder over time. Use the tempo, pause, band and single-leg tricks above once your dumbbells feel light.
How often should I train glutes? Three sessions a week with a rest day in between is plenty for beginners. Recovery is when the muscle actually builds.
What comes next? Finished all 8 weeks? You're ready for Glute Level 2: Sculpt, which builds on everything here with heavier loading, tempo work and new exercises. Get Level 2: Sculpt or save with the Activate + Sculpt bundle. See all glute programs.
This is general fitness information, not medical advice. Check with your doctor before starting a new exercise program, especially if you have an injury, a health condition or are pregnant. Video demos link to free YouTube videos by independent coaches who are not affiliated with TheFoundationsLab.