🔥 6 Min Glute Workout for Women at Home - No Equipment, No Jumping
This 6 minute glutes workout at home uses no equipment and requires no jumping. It's suitable for all fitness levels. Welcome to Fit Sequence!
Try these effective glute exercises, including glute bridge with abduction, to lift and round your glutes, tone your lower body, and strengthen your hips.
⏱ Workout details:
Duration: 6 minutes
Format: 7 exercises — base 40s work / 15s rest, with shorter side-switch rests on unilateral moves
Focus: Glutes
Equipment: No equipment
Level: Intermediate
Impact: No jumping
Exercises in this session: Glute Bridge With Abduction, Clamshell, Alternate Single Leg Raise Plank, 45 Degrees Step Out, 4 Reverse Lunge and 4 Side Taps, and more.
💡 Form tip: Keep your core muscles engaged to maintain balance and stability during lunges and taps.
⚠️ Safety note: Stop if you feel sharp pain, dizziness, or unusual discomfort. Move at your own pace and adjust the range or tempo when needed.
Pair sessions like this with walking, mobility work, and enough recovery between harder days. Subscribe for more home workout videos.
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Workout timestamps:
0:00 Intro
0:16 Glute Bridge With Abduction
1:11 Clamshell (Right)
1:51 Clamshell (Left)
2:41 Alternate Single Leg Raise Plank
3:36 45 Degrees Step Out
4:31 4 Reverse Lunge and 4 Side Taps
5:26 Alternating Hamstring Curl with Punch
6:06 Cool Down
