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

By
Mike Kenler
January 5, 2021

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. 

1. Donkey Hydrants

Setup:

a) Begin on all fours with your hands underneath your shoulders.

Action:

a) Brace your abs and extend one leg upwards as far as you can.

b) Squeeze your glutes and slowly return to the starting position. 

c) Keeping your leg bent, lift your leg out to the side, stopping at hip-height.

d) Return to the starting position.

e) Keep alternating between these two motions and switch legs after thirty seconds!


2. Hip Drives

Setup:

a) Sit on your knees with your feet behind you and your arms by your sides.

Action:

a) Contract your glutes to thrust upwards to an upright position.

b) Squeeze your glutes hard at the top and return to the starting position.

c) Repeat!


3. Hip Bridges

Setup:

a) Lie on your back with your arms by your sides, your knees bent, and your palms facing down.

b) Pull your belly button in towards your spine to brace your core. Your lower back should be flat against the ground.

Action:

a) Contract your glutes to raise your hips off the floor as high as they can go.

b) Squeeze your glutes hard at the top and then slowly return to the starting position.

c) Repeat!


4. 1-Legged Hip Thrust

Setup:

a) Lie on your back with both knees bent and your feet planted firmly on the ground.

Action:

a) Straighten one leg and squeeze your glutes to thrust upwards as high as you can.

b) Slowly lower yourself downwards and repeat. Be sure to switch legs after thirty seconds!  

*Medicine ball pictured here is optional!*


5. Lunge Kickbacks

Setup:

a) Assume a sturdy standing position.

Action:

a) Step backwards with one leg until your knee just barely touches the ground. Be sure to keep your front knee over your front ankle for proper form.

b) Thrust upwards, squeeze your glutes and kick back with your trail leg.

c) 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