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Best Glute Workouts (5-Day Plan)

These are some of the best glute workouts to help you shape your butt while losing fat overall.

My favorite thing about this workout plan is that you get videos everyday!

Yep. No long confusing descriptions about how to do a gumaparilla-bumkojilla squat. 😂

Don’t worry – there’s no exercise called that.

But you know what i mean right? Excercise can be confusing. This video workout plan makes it easy!

Best Glute Workouts: Meet Your Personal Trainer

best glute workouts - Kola from Koboko Fitness

Name: Kola (just like Coca-Cola)

Certifications: Certified Personal Trainer (CPT, BSc.)

Fun fact: I’m a very proud boy mom!

Booty Program - best glute workoutsYou can get 30 minute workouts in 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 Workouts: 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 Day Exercises

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

You can combine these glute exercises with my love handles workouts and belly fat workouts for an extra burn!

Best Glute Workouts: 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 Workouts – 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 Workouts Day 1

Time Needed: 11 min

You can get 30 minute workouts in the booty workout program.

Detailed breakdown of this leg and 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. 🔥

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Best Glute Workouts Day 2

Time Needed: 10 min

Detailed breakdown of this no equipment workout

I lead you through a 10-minute Tabata workout that’s just perfect to shake up your fitness routine and burn fat.

The workout begins with a warm-up and progresses through high-intensity moves like jumping jacks, squat jacks, and high knees.

Modifications are provided, of course, and I encourage you to go at your own pace. 🤍

Throughout the workout, I give you cues and tips to maintain proper form, engage your core, and stay motivated till the end!

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Best Glute Workouts Day 3

Time Needed (total): 17 min

Detailed breakdown of this intense butt workout

I start you off with hip circles and openers for the warm-up.

The workout consists of various squats, like air squats and sumo squats. We also do lateral lunges, wall sits, and glute bridges.

I emphasize proper form, core engagement, and glute activation throughout.

The routine also includes exercises like donkey kicks, fire hydrants, leg raises, and squat holds.

You’ll want to engage your core and maintain a neutral spine for many of these exercises.

Detailed breakdown of this lowerbody workout

The first set of exercises in this workout are for the abs and butt.

We’ll be doing some dynamic stretches as well which will require keeping the core engaged throughout.

This routine is designed to burn fat around the abs and help reveal the butt we all dream of.

Some of the exercises in this workout are plank leg raises, followed by raised clams in a half side plank position, with modifications and advanced suggestions.

We do sit-ups but I provide plank variations for those with back discomfort.

There is a short break in this workout. After that, we do plank leg raises and raised clams, focusing on the side booty.

The workout concludes with a butterfly stretch to cool down. Reminder to engage your core, to listen to your body, and take it one step at a time.🌻

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Best Glute Workouts Day 4

Time Needed: 6 min

Detailed breakdown of this workout

This is a tabata-style workout aimed at burning belly fat, starting with the first exercise, cross jacks.

To do cross jacks, jump your feet out and cross your legs at the ankles while crossing your hands in front of you.

If that sounds confusing – don’t worry. You’ll be able to do it easily when you follow along with the video.

I even offer modifications including tips to help you maintain a strong core.

As you reach the final few seconds of each round, you will need to dig deep to keep going but I know you can do it!

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Best Glute Workouts Day 5

Time Needed: 11 min

Detailed breakdown of this booty growing workout

This workout is great for growing the butt.

I guide you through a series of seven glute exercises requiring no equipment, including bridge hold flies, swinging bridges, abductor squats, and crab walks.

Each exercise is performed for around 20 seconds, and I encourage you to maintain proper form and breathe.

We’ll also do stretches for the glutes, including a deep leg stretch and a thigh stretch. 🍑

Best Glute Workouts – 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 Workouts – More Info About this Workout Plan

On the first day we have the 11 min leg and booty workout that can help you get toned legs and a round, sculpted butt.

📝 Best Glute Workouts Day 1 Tip:

make it a priority 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 ✨

Roll into day 2 for a 10 min no equipment workout to produce weightloss and a flatter belly.

🔥Bonus Workout (optional):

Here’s a sweet workout to add on to day 2. Cardio to Burn Belly Fat

On day 3, we continue with the 10 min booty firming workout and 7 min hourglass workout!

📝 Best Glute Workouts Day 3 Tip:

do your best to enjoy the feeling of moving your body. Exercise is so much easier when it’s fun 🙂 Do the modiications when necessary and stick with it.

The highlight of day 4 is a 6 min belly fat workout.

🔥Bonus Workout (optional):

Here’s a sweet workout to add on to day 4. Exercises to Lose Belly Fat at Home For Beginners

Woohoo! Day 5, we’re doing a 11 min booty growing workout.

📝 Best Glute Workouts Day 5 Tip:

see if you can set specific and achievable goals. Define what you want to achieve with your workout and focus on that. For example, instead of aiming to “go all out” in every workout, set a goal to simply finish the workout. That’s an achievement. Celebrate it 🥇

Best Glute Workouts – 3 Mistakes to Avoid

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.


Not tracking progress and setting goals

Not tracking your progress and setting new goals can hinder your long-term success.

Now when you think about progress, you might be thinking of progress photos.

Yes, this is a wonderful way of tracking progress and I highly recommend it!

However, in addition, I also recommend tracking your consistency.

For example, if you are doing a 5-day plan, track how many days you did.

Did you do all 5 days? Celebrate that! Did you do 4 out of 5? That’s good too!

Physical progress can sometimes take weeks to appear.

Having something like this to see your own effort is crucial!

It helps you see whether you are moving in the right direction and making improvements.

It can also help you see areas that need improvement.

For example, if you always miss your Wednesday workout, you might ask yourself why after seeing it missing in your tracker.

You can also use your tracked progress to set new goals and challenge yourself further.

Setting both short-term and long-term goals provides you with a sense of purpose and direction in your at-home lower body workout plan.

Short-term goals can be achieved within a few weeks or months, while long-term goals may take several months or even years to accomplish.

Make sure your goals are realistic to keep yourself motivated and focused.


Skipping proper nutrition and hydration

Proper nutrition and hydration are SUPER important in supporting your at-home lower body workouts and maximizing your results.

Many people make the mistake of neglecting their dietary needs and not fueling their bodies adequately.

To optimize your workouts, make sure you are eating a balanced diet that includes a variety of whole foods.

Focus on lean proteins, complex carbohydrates, and healthy fats to provide your muscles with the necessary nutrients for growth and repair.

Include plenty of fruits and vegetables to supply vitamins, minerals, and antioxidants.

Drink water! 💧💧💧

Hydration is queen when it comes to exercise.

Water helps maintain optimal muscle function, lubricates joints, and regulates body temperature.

Most people should be drinking at least 8 cups (64 ounces) of water per day.

More water might even be needed after intense workouts or in hot weather.


Overtraining or not allowing enough rest

Finding the balance between challenging your lower body muscles and allowing sufficient rest is crucial for progress and injury prevention.

Overtraining, which refers to excessive exercise without adequate recovery, can lead to muscle fatigue, decreased performance, and increased risk of injury.

Many people make the mistake of thinking that more is always better when it comes to working out.

However, the body needs time to repair and rebuild muscle tissue after intense workouts.

Failure to provide enough rest can hinder muscle growth and potentially lead to overuse injuries.

To avoid overtraining, incorporate rest days into your at-home lower body workout plan.

Aim for at least one or two days of complete rest or low-intensity activities per week.

On active workout days, focus on different muscle groups or vary the intensity to prevent overloading specific areas.

Listen to your body and adjust your training schedule accordingly.

If you’re following my workout plans – this is not something you will have to worry about because I build rest and recovery into every plan.

My goal is always to do all the thinking and planning for you – so you don’t have to.

Your role is always to just show up and press play on the video.

Best Glute Workouts Conclusion

Staying consistent and avoiding these common mistakes will greatly enhance the effectiveness of your at-home lower body workout plan.

By incorporating proper warm-up and cool-down routines, maintaining correct form and technique, allowing sufficient rest, and incorporating variety and progression, you can maximize your results and prevent setbacks.

Remember to listen to your body, fuel it with proper nutrition and hydration, and hold yourself accountable for your progress.

Track your workouts (there’s a free PDF included in this plan to help you out). Set realistic goals, and incorporate both strength training and cardio exercises for a well-rounded routine.

Don’t be afraid to challenge yourself by adding resistance bands or dumbbells when you are ready.

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

Stay focused, stay motivated, and enjoy the journey towards a stronger and more confident you.

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