Intense 5-Minute At Home Hip & Glute Workout | No Equipment Needed!

Mike Kenler
October 13, 2020

Intense 5-Minute Bodyweight Hip and Glute Workout

What is up Aliens! Today, we are going to take on an intense hip and glute workout right from home together. This 5-minute at home workout is designed to build serious size and strength in your hip and glutes.

This routine can be performed as an intense finisher or you can complete multiple sets for a full hip and glute workout!

Total Length: 5 minutes

Intensity Level: High

Equipment Needed: None

Skill Level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

Perform each of the following exercises for sixty seconds. Then transition to the next exercise without rest. However, if you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks. 

Download the Anabolic Aliens workout generator app EXERPRISE to create custom workouts just like this one!

Once you are able to perform this bodyweight hip and glute workout without any extra needed rests for the desired amount of sets, then you can step it up to the next experience level recommendation, up the total volume by increasing time per exercise or switch it up completely with different glute and hip exercises following the same type of progressional methods!

1. Donkey Hydrants

Begin on all fours with your hands underneath your shoulders. Brace your abs and extend one leg upwards as far as you can. Squeeze your glutes and slowly return to the starting position. 

Then, keeping your leg bent, lift your leg out to the side, stopping at hip-height. Return to the starting position. Keep alternating between these two motions and switch legs after thirty seconds!

2. Hip Drives

Sit on your knees with your feet behind you and your arms by your sides. Flex your glutes to thrust upwards to an upright position. Squeeze your glutes hard at the top and return to the starting position. Repeat!

3. Hip Bridges

Lie on your back with your arms by your sides, your knees bent, and your palms facing down. Squeeze your glutes to raise your hips off the floor as high as they can go. Pause at the top and then slowly return to the starting position. Repeat!

4. 1-Legged Hip Thrust

Lie on your back with both knees bent. Straighten one leg and squeeze your glutes to thrust upwards as high as you can. Slowly lower yourself downwards and repeat. Be sure to switch legs after thirty seconds!

*Medicine ball pictured here is optional!*

5. Lunge Kickbacks

Assume a standing position. Step backwards with one leg until your knee just barely touches the ground. Then, thrust upwards, squeeze your glutes and kick back with your trail leg. Be sure to keep your front knee over your front ankle for proper form. Repeat and switch legs after thirty seconds!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies


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