Equipment & Exercises to Complete Your Glute Workout at Home

Building strong, sculpted glutes doesn’t require a monthly gym membership; you can build them at home. With the right home equipment, exercises, and technique tips, you can achieve incredible glute growth from the comfort of your living room. 

Strong glute muscles aren’t just about aesthetics; they also improve posture and athletic performance and can help minimise and prevent lower back and knee pain. 

If you are ready to build your booty at home, we’ve got you covered. In this guide, we’ll walk you through the exercises you need, the essential gear, and even three workouts you can try. 

The Essential Home Glute-Building Equipment

To stimulate muscle growth (hypertrophy), you need to challenge your muscles with resistance. Here is the ultimate home-gym setup to help you build your glutes:

• Dumbbells: The most versatile tool for loading your squats, lunges, and deadlifts. A good set of dumbbells allows you to steadily increase the weight as you get stronger.
• Kettlebells: Perfect for explosive movements, deep squats, and deadlifts. The handle design makes them incredibly comfortable to hold during lower-body exercises.
• Resistance Bands: Essential for glute activation, burnout sets, and targeting the smaller stabilising muscles of the hips.
• Exercise Mats: A high-quality mat provides much-needed cushioning for your spine and knees during floor-based exercises like glute bridges and kneeling kickbacks.

The best part is that you can stow all of these pieces of equipment away in a cupboard when you are not using them. That means you don’t have to build a home gym in a spare bedroom or clutter your garage; you can store everything in a cupboard for when you are ready to get sweaty. 

Top 5 Home Exercises for Glute Growth

To grow the glutes, you need to hit all three muscles:

• Gluteus Maximus
• Gluteus Medius 
• Gluteus Minimus 

Here are the best movements to do just that:

1. Weighted Glute Bridges

• The Movement: Lie on your mat with your knees bent and feet flat on the floor, about hip-width apart. Carefully place a dumbbell or kettlebell across your hip bones. Push through your heels and drive your hips up toward the ceiling until your body forms a straight line from your shoulders to your knees. Squeeze your glutes hard at the top, then slowly lower back down.
• Why it works for glute growth: This isolates the gluteus maximus perfectly. Because your knees stay bent, it takes the hamstrings out of the movement, forcing the glutes to do almost all of the heavy lifting.

Equipment Needed

2. Romanian Deadlifts (RDLs)

• The Movement: Stand with your feet hip-width apart, holding a weight in each hand (or one heavy kettlebell) in front of your thighs. Keep a soft bend in your knees. Push your hips back toward the wall behind you, keeping your back totally flat and the weights close to your legs. Once you feel a deep stretch in your hamstrings, push your hips forward and squeeze your glutes to stand back up.
• Why it works for glute growth: RDLs are a “hinge” movement that places the glutes under tension while they are fully stretched. Exercises that challenge the muscle in the stretched position are highly effective for hypertrophy.

Equipment Needed

3. Goblet Squats

• The Movement: Hold a single heavy dumbbell or kettlebell vertically against your chest. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward. Keeping your chest up, sit your hips back and down as if sitting in a chair. Go as deep as your mobility allows, then push through your heels to stand up.
• Why it works for glute growth: Deep squats stretch the glutes at the bottom of the movement. The goblet position keeps your torso upright, allowing a deeper, safer squat.

Equipment Needed

4. Bulgarian Split Squats

• The Movement: Stand a couple of feet in front of a sofa or sturdy chair. Reach one leg back and place the top of your foot on the elevated surface. Holding dumbbells by your sides, lower your body until your front thigh is almost parallel to the floor. Your back knee should hover just above the ground. Push through the heel of your front foot to stand back up.
• Why it works for glute growth: This is a unilateral (single-leg) powerhouse. It requires immense stabilisation from the gluteus medius while heavily loading the gluteus maximus, ensuring neither side lags in development.

Equipment Needed

5. Banded Lateral Walks

• The Movement: Place a small loop resistance band just above your knees. Drop into a quarter-squat position and keep your chest up. Take a wide step to the right, maintaining tension on the band, then follow with your left foot. Take 10 steps to the right, then 10 steps to the left.
• Why it works for glute growth: This specifically targets the gluteus medius (the upper, outer portion of the glutes). Growing this muscle helps give the glutes a rounder, fuller appearance (often called building the “side glute”).

Equipment Needed

The Workouts

No matter where you are in your fitness journey, we have a routine for you. 

The only rule: rest 60 seconds between sets.

Beginner Workout

Perfect for mastering your form and establishing a strong mind-muscle connection.

1. Glute Bridges (Bodyweight): 3 sets of 15 reps (Pause for 2 seconds at the top)
2. Goblet Squats (Light Dumbbell or Bodyweight): 3 sets of 12 reps
3. Romanian Deadlifts (Light Dumbbells): 3 sets of 12 reps
4. Banded Lateral Walks: 3 sets of 12 steps per direction

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Intermediate Workout 

Ready to push harder? This workout increases the weight and adds targeted tension.

1. Weighted Glute Bridges: 4 sets of 12 reps
2. Dumbbell Romanian Deadlifts: 4 sets of 10 reps
3. Goblet Squats (Moderate/Heavy Weight): 3 sets of 10 reps
4. Bulgarian Split Squats (Bodyweight or Light Weights): 3 sets of 8 reps per leg
5. Banded Lateral Walks: 3 sets of 15 steps per direction

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Advanced Workout

A high-intensity session utilising single-leg movements to maximise muscle growth.

1. Bulgarian Split Squats (Weighted with Dumbbells): 4 sets of 10 reps per leg
2. Romanian Deadlifts: 4 sets of 10 reps (Slow tempo: 3-second eccentric lowering phase)
3. Heavy Weighted Glute Bridges: 4 sets of 10 reps (Pause for 2 seconds at full extension)
4. Heavy Goblet Squats: 3 sets of 10 reps
5. Banded Lateral Walks: 4 sets of 15 steps per direction

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Ready to upgrade your home workouts? 

Explore our full range of strength and functional fitness equipment at FitKit UK. Whether you want to kit out your home gym with strength and cardio machines or simply do a home workout in your living room, we have everything you need. Our blog offers a wide range of home workouts, with guidance on form and technique, plus any equipment you might need. 

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• Master the Kettlebell Workout at Home 
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