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Best Glute Exercises (5-Day Plan)

These are some of the best glute exercises to help you lose weight without losing your booty.

Want to know the most exciting part?

This exercise program consists entirely of videos!

That means you can stop worrying about how to do the exercises correctly.

And you don’t have to think!

Simply follow my guidance in each video and let’s get you looking fire! 🔥

Best Glute Exercises: Meet Your Personal Trainer

best glute exercises - Kola from Koboko Fitness

Name: Kola (just like Coca-Cola)

Certifications: Certified Personal Trainer (CPT, BSc.)

Fun fact: I’ve reached over 1 million women with my message of fitness ❤

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Booty Program - best glute exercisesYou can get faster results with the booty workout program.

Disclaimer: This or any other exercise program may result in injury. Always consult your doctor / physician before beginning this or any other workout or exercise program. By performing any of the exercises in this program or on this site, you agree to the full disclaimer and assume ALL risks of injury from doing so. Koboko Fitness is NOT responsible or liable for any injury or loss you may sustain by participating in this workout or any exercise program. Read the full disclaimer here before you begin.

Best Glute Exercises: Workout Plan Summary

  • Main Result: Question Mark Booty
  • Suitable for: Beginner – Intermediate
  • Program Duration : 5 Days
  • Daily Time Needed: Under 20 min
  • Equipment Needed: None
  • Recommended Premium Program: booty workout program.
  • PDF of this Workout Plan: Coming Soon

Another Lowerbody Workout Plan You Might Like

Best Leg Exercises

Bubble Butt Workout

Or you might enjoy trying all my free workout plans for women.

These workout plans can be easily enhanced with my love handles workouts and belly fat workouts as well!

Best Glute Exercises: Warm Up (step 1/2)

I recommend doing an additional warm up before starting the video for the day.

Here’s a simple multi-purpose warm up you can do.

  • 20 sec jumping jacks
  • 20 sec squats
  • 20 sec lunges

Do twice.

If you prefer to do a video warm up, simply press play on the warm up video below.

Best Glute Exercises – Workout Plan Instructions

1️⃣ Bookmark or keep this page open on your phone (or computer). This will make it easy for you to come back to do your workouts each day.

2️⃣ On your first day, scroll to day 1 or press the button that says “day 1” to jump to your workout for the day.

3️⃣ Press play on the video and then press the dotted rectangle in the lower right corner. This will get the video to play in full screen mode for you. See image below for a visual of what to press

koboko fitness home workout plan for women

4️⃣ Follow along with the video to do your workout with me.

5️⃣ Repeat steps 2 – 4 each day until you complete the program.

6️⃣ Tag @KobokoFitness the gram if you want me to see you putting in work! 💪🏽

Here are the buttons.

Best Glute Exercises Day 1

Time Needed: 8 min

You can get faster results with the booty workout program.

Detailed breakdown of this booty challenge workout

This is a glute bridge challenge focused on strengthening the glutes, particularly the gluteus maximus muscle.

We’ll need a quick warm up of leg raises and progress to bodyweight glute bridges and weighted glute bridges.

The key is to engage the core and maintain slow, controlled movements.

Unlike cardio, slower is actually better here.

I also offer modifications and encouragement for those finding the weight too heavy.

The challenge consists of multiple sets with increasing repetitions, with the ultimate goal of strengthening and developing the glutes.🦋

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Best Glute Exercises Day 2

Time Needed: 10 min

Detailed breakdown of this workout

We begin with a series of warm-up exercises including side bends, body rolls, trunk twists, and waist circles.

From there, we dive into the first two exercises: Macarena taps and squat jacks.

As always, I offer modifications and encouragement to help you keep moving at the right pace for you.

We’ll continue on in the workout with an intense round of planks and crunches.

The deep lunge included in this workout is a fantastic stretch to relieve thigh tension.

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Best Glute Exercises Day 3

Time Needed (total): 18 min

Detailed breakdown of this leg & booty workout

This home workout includes an incredible series of exercises designed to target the legs and booty.

The routine begins with a warm-up of air squats and focuses on engaging the abs and squeezing the butt upon standing.

Then we progress to exercises like donkey sways with leg extensions, hamstring raises, and glute bridges, with options to add weights for extra resistance.

In this workout, I deeply emphasize proper form and slow, controlled, movements. 🔥

Detailed breakdown of this squat challenge

I guide you through a 100-squat challenge, divided into four sets of 25 squats each.

Advanced KokoPuffs may add weights.

This full-length squat workout is fantastic to strengthen, shape, and sculpt the butt and quads.🦵🍑

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Best Glute Exercises Day 4

Time Needed: 6 min

Detailed breakdown of this weightloss workout

This is a Tabata-style workout designed to challenge those looking to burn fat.

The workout consists of 20 seconds of exercises followed by 10 seconds of rest.

We’ll get our blood pumping with a warm up of boxer shuffles

Then jump straight into the fire with everybody’s favorite exercise – burpees 😆

There is a fantastic modification provided for burpees. You can jump out, in, and up. OR step out, in and up as a modification. You’ll see what I mean in the video.

We also do basic punches and I provide lots of tips and guidance in the video.

Throughout the workout, try to focus on maintaining proper form and pushing through.

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Best Glute Exercises Day 5

Time Needed: 10 min

Detailed breakdown of this tone and sculpt workout

I lead you through a lower body workout routine focusing exclusively on the legs and booty.

The routine is divided into two parts, with the first half targeting the legs and the second half engaging the glutes.

Exercises include pendulums, reverse lunges, and split squats.

In the first set, remember to keep your core muscles tense (while continuing to breathe) when doing pendulums.

Also, focus on controlling each movement – no need to move too fast.

Reverse lunges and split squats follow, also requiring good form and balance.

In the second half, I introduce leg extensions, fire hydrants, and knee drives. These will require us to go down on all fours. But are highly effective at targeting different muscle groups in the lower body.💐

The entire workout is suitable for both intermediate beginners and advanced individuals and I conclude with a slow roll-up cool down.

Best Glute Exercises – Optional Extra Cooldown

Here is some extra cool down for you to do each day after your workout.

I recommend doing it if you have time. Otherwise, no sweat.

Best Glute Exercises – More Info About this Workout Plan

This workout plan starts off with the 8 min booty challenge workout that can help you get stronger legs and a bubble butt.

📝 Best Glute Exercises Day 1 Tip:

see if you’re able to create a schedule and stick to it. I like to plan my workouts in advance and treat them as appointments with myself. Sometimes I have to move things around and that’s okay. The key is not to leave it to chance. Otherwise, it’ll never happen 🤷‍♀️

Our day 2 workout is a 10 min love handles workout that can help you with weightloss and a flatter belly.

🔥Bonus Workout (optional):

Here’s a bonus workout to add on to day 2. Best Cardio for Belly Fat

Keep going on day 3 with the 11 min leg and booty workout and 7 min squat challenge workout!

📝 Best Glute Exercises Day 3 Tip:

do your best to go at your own pace. You might find yourself moving slower (or faster) and me. That’s okay. Pay attention to your body and find your own pace. Your unique pace is perfect for your unique body ✨

By day 4, we’re on to a 6 min weightloss workout.

🔥Bonus Workout (optional):

Here’s a bonus workout to add on to day 4. Exercise to Reduce Belly Fat For Female At Home

We ring in day 5 with a 10 min tone and sculpt workout.

📝 Best Glute Exercises Day 5 Tip:

see if you can avoid overwhelm. This is a rookie mistake with exercise 😄 small steady progress beats unsustainable intensity everytime! But it’s hard to live by this in our fast paced culture. Choosing slow and steady will help prevent burnout and reduce the risk of injury.

Best Glute Exercises – 3 Mistakes to Avoid

Not doing cardio

A well-rounded at-home lower body workout plan should include both lower body and cardio exercises.

Many people make the mistake of solely focusing on one aspect and neglecting the other.

Strength training exercises, such as squats, lunges, and deadlifts, help build lean muscle mass, increase strength, and promote overall toning and shaping of the lower body.

These exercises are essential for targeting specific muscle groups and creating definition.

On the other hand, cardio exercises, such as switch kicks, jumping jacks, and step jacks, improve cardiovascular endurance, burn calories, and contribute to overall fat loss.

Cardio exercises also help increase blood flow to the muscles, aiding in recovery and reducing muscle soreness.

To maximize your results, aim for a balance between strength training and cardio exercises in your at-home lower body workout plan. This ensures that you are both building muscle and burning calories for an efficient and effective workout.

Lucky for you – you never have to think about this when you are doing my workout plans. I do it for you 💗 But I’m still sharing here so you are educated and informed!

Focusing solely on one muscle group

Many women make the mistake of solely focusing on one specific muscle group (ahem booty) 👀 or want to train only lower body.

While it’s important to target specific muscles for strength and aesthetic purposes, neglecting other muscle groups can lead to imbalances and hinder overall progress.

To achieve a balanced and well-rounded lower body, it’s crucial to include exercises that target all major muscle groups.

This includes the quadriceps, hamstrings, glutes, calves, and hip abductors and adductors.

By incorporating a variety of exercises, you ensure that each muscle group is adequately stimulated and developed.

For example, instead of solely focusing on squats for your quads, incorporate exercises such as lunges, leg presses, and step-ups to engage different muscle fibers and promote balanced development.

And instead of making everyday leg day, also incorporate cardio, back, arms, and rest into your routine 😄

Not enough variety

Monotony can be the downfall of any workout routine, including at-home lower body workouts.

If you don’t include variety, it can lead to boredom, plateaus, and decreased motivation.

To keep your workouts engaging and effective, spice it up from time to time with other types of workouts.

Even in this workout plan, you can see I have incorporated other types of workouts – not just booty workouts.

Yes, I know some people want to train legs everyday and nothing else – but I know better and I will always build you a plan that works.

Variety works – and so it is in the schedule. Also, the legs need to rest. So while your lowerbody is resting, spice it up with an ab workout or some light cardio.

This ensures that you are working all muscle groups evenly and prevents imbalances.

Additionally, gradually increase the difficulty or intensity of your exercises as your strength and endurance improve.

This can be achieved by adding resistance bands, dumbbells, or ankle weights to your workouts.

But don’t jump straight to those. Start with bodyweight only then increase the difficulty over time.

Going to the gym too soon

Hear me out.

Other than the guys that take photos of women doing squats, I have no issue with the gym. 👀

However, the gym is not for everybody.

If you have not exercised consistently for 30 minutes a day, 5 days a week for 6 months straight, forget the gym.

Step 1: Focus on doing bodyweight exercises at home first.

Step 2: When you have a solid routine at home, challenge yourself with some dumbbells and resistance bands at home.

Only after succeeding at these two steps should you even THINK of going to the gym.

Haters will say: “this is BS. “Go all in”. “Go hard or go home”.

I say, yes, I will go home. And I will give 100% to things like sleep and connection with loved ones. 😂

Don’t let the internet trick you.

At home bodyweight exercises are effective for lower body workouts. They are the perfect place to start!

Build your routine at home. Develop consistency at home.

You don’t need to go to the gym right away (or ever).

Best Glute Exercises Conclusion

Staying committed and avoiding these common mistakes will significantly boost the effectiveness of your lower body workout routine at home.

By including proper warm-up and cool-down routines, maintaining proper form and technique, allowing plenty of rest, and incorporating variety and progression, you can optimize your results and prevent setbacks.

Remember to listen to your body, nourish it with appropriate nutrition and hydration, and take responsibility for your progress.

Keep track of your workouts (there is a complimentary PDF included in this plan to help you). Set realistic goals and do both strength training and cardio exercises for a well-rounded routine.

Do not hesitate to challenge yourself by incorporating resistance bands or dumbbells when you feel ready.

With dedication, consistency, and the right mindset, your at-home lower body workout plan can help you get the toned and sculpted legs and booty of your dreams!

Stay focused, stay motivated, and enjoy the journey towards becoming a stronger and more confident version of yourself.

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