Workout Planning

A Beginner Glute Workout You Can Finish

One session, five exercises, and the reasons each one is there. Use it once, then let a program take over so you are not improvising forever.

By All Cheeked Up Coaching. Updated 2026-10-21. Reviewed as general fitness education, not as personal coaching.

The session

Warm up with an easy walk or a few unweighted squats. Then do sit-to-stands for 3 sets of 8, glute bridges for 3 sets of 12, supported split squats for 3 sets of 8 each side, clamshells for 2 sets of 12 each side, and donkey kicks for 2 sets of 10 each side.

Rest long enough to make the next set look like the first. Forty-five seconds is plenty for most of these. None of them should hurt.

Repeat the session three times a week, or follow The Cheek Starter so the variety is already chosen. Add a rep before you add drama.

If a chair is too low or a split stance feels wobbly, use the regression on that exercise page. Beginning well is a skill.